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CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Day 2

Back Squat

5@55%, 5@60%, 5@65%, 5@70%, 5@75%

Pendlay Row

5@55%, 5@60%, 5@65%, 5@70%, 5@75%

Good Morning

3×10@65%

Double Dumbbell Row

8×8

Reverse Hypers

5×10

Alternating Dumbbell Hammer Curls

8×8 (8 reps/arm for a set)

OLYMPIC LIFTING

Day 2

3 Empty Barbell Complex

Clean Grip

3 Clean Grip BootLeg Squats+3 Pos. Clean Grip DL+3 Pos. Muscle Cleans+3 Full Grip Front Squats+3 Tall Cleans

3 Positions Clean (High Hang, Hang, Ground)

1@40%

1@45%

2@50%

2@55%

3@60%

3@65%

2@70%

Cleans

3×2@85%

Shoulder Press

10@40%+10#’s

10@95% of 40%+10#’s

10@90% of 40%+10#’s

Core:

5 Rounds

10 Leg Raises

10 Windshield Wipers

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