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CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Day 2

Suicide Rows

5 Pendlay Rows @65% into 10 Barbell Rows

4 sets

Shoulder Press

Build to 70% for a 5 rep

Banded Face Pulls

8×8

Single Arm KB Press

(Non-working arm will hold KB in front rack)

8×8

Concentration Curls

8×8

Banded Tricep Extension

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

Tempo Clean Grip DL+Hang Power Clean+Hang Squat Clean

1@40%

2@50%

3@55%

3@60%

3@65%

2@70%

Hang Clean Singles

2@75%

2@80%

2@85%

2@90%

Shoulder Press

Build to 80% for 3 reps

Core:

3 Round TABATA

Plank

Right Side Plank

Left Side Plank

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