CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Day 2
Suicide Rows
6 Pendlay Rows @ 57.5% into 12 Barbell Rows
4 sets
Build to 85% of you Bench Press and complete 3 reps
Double DB I and T complex
8×8
DB Chest Fly
8×8
Alternating DB Hammer Curl
8×8 (16 total reps per set)
Dips (ring, boxes, bench)
8×8
OLYMPIC LIFTING
Day 2
3 Empty Barbell Complex Clean Grip
3 Clean Grip Boot Strap Squats+3 RDL’s+3 Pos. Muscle Snatch+3 Tall Clean
Clean+Hang Clean
1@40%
1@45%
2@50%
2@55%
3@60%
3@65%
2@70%
Clean Singles
2@75%
3@80%
2@85%
1@90%
Shoulder Press
10@40%+20#’s
10@95% of 40%+20#’s
10@90% of 40%+20#’s
Core:
3 Rounds
10 Weighted Turkish Sit-Ups
20 Weighted Twists
CrossFit Wig Wag 