CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Day 2
Suicide Bench
6 Close Grip Bench 12 Conventional Bench
4 sets@55% of Close Grip Bench
Build to 80% of you Barbell Row and complete 3 reps
Dips (ring, boxes, or bench)
8×8
Banded Face Pulls
8×8
Barbell Tricep Extensjon
8×8
Barbell Curls
8×8
OLYMPIC LIFTING
Day 2
3 Empty Barbell ComplexClean Grip
3 Clean Grip Boot Strap Squats+3 RDL’s+3 DL+Hang Muscle Clean+Hang Power Clean+Hang Squat Clean+3 Tall Clean
Tempo Clean Grip DL to Hang into Hang Clean+Hang Clean
1@40%
1@45%
2@50%
2@55%
3@60%
3@65%
2@70%
Hang Cleans
2@75%
3@80%
2@85%
1@90%
Shoulder Press
10@40%+15#’s
10@95% of 40%+15#’s
10@90% of 40%+15#’s
Core:
3 Rounds
10 Weighted Turkish Sit-Ups
20 Weighted Twists
CrossFit Wig Wag 