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CrossFit Wig Wag – Weightlifting

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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

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