03012022

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s