CrossFit Wig Wag – Weightlifting
Weightlifting
Pin Press
5@55%, 5@60%, 5@65%, 5@70%, 5@75%
Barbell Row
5@55%, 5@60%, 5@65%, 5@70%, 5@75%
Bench Press
5@55%, 5@60%, 5@65%, 5@70%, 5@75%
Pull Ups
8×8
Barbell Curl
8×8
Dumbbell Tricep Extension
8×8
OLYMPIC LIFTING
Day 4
Zotts Press
5×5
(Empty Barbell or Lighter, if you can do it @70%)
Barbell Shrugs
5×5@75% of Clean
Dead Stop Jerk Drives
5×5@75%
Empty Barbell Snatch Balance
5×3
Empty Barbell Tall Cleans
5×3
Split Jerk Balance
5×3
CrossFit Wig Wag 