03152022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Day 2

Suicide Rows

6 Pendlay Rows @60% into 12 Barbell Rows

4 sets

Build to 90% of your Pin Press and complete 2 reps

Banded Face Pulls

8×8

DB Side Delt Raises

8×8

Banded Upright Row

8×8

Banded Tricep Extensions

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 From 1″+Clean for Low Hang+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

Build to 70% for 5 reps

Core:

3 Rounds

10 Alt. Visits

5 Visits

10 Wind Shield Wipers