CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Day 2
Suicide Rows
5 Pendlay Rows @62.5% into 10 Barbell Rows
4 sets
Build to 90% of your Pin Press and complete 2 reps
Reverse Grip Barbell Row
8×8
DB Arnold Press
8×8
Hammer Curls
8×8
Rolling Dumbbell Trice Extensions
8×8
OLYMPIC LIFTING
Day 2
3 Empty Barbell Complex Clean Grip
3 Clean Grip Boot Strap Squats+3 RDL’s+3 High Hang Muscle Snatches+3 Tall Cleans+3 Front Rack Zotts Press
2 High Hang Power Cleans+1 High Hang Squat Clean
1@40%
1@45%
2@50%
2@55%
3@60%
3@65%
2@70%
High Hang Power Clean Singles
2@75%
3@80%
2@85%
1@90%
Shoulder Press
Build to 75% for 5 reps
Core:
3 Rounds
10 Alt. Visits
5 Visits
10 Wind Shield Wipers
CrossFit Wig Wag 