CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Day 2
Suicide Rows
5 Pendlay Rows @67.5% into 10 Barbell Rows
4 sets
Pin Press
Build to 75% for a 5 rep
Single Arm DB Row
8×8
Dumbbell Shoulder Press
8×8
Barbell 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 Low Hang Muscle Cleans+3 Front Squats+3 Tall Cleans+3 Front Rack Zotts Press
YoYo Clean
(Lower down to the Low Hang Position, stand fast, lower back down to low hang, stand fast, then do a Low Hang Clean.)
1@40%
2@50%
3@55%
3@60%
3@65%
2@70%
Hang Clean Singles
2@75%
3@80%
2@85%
1@90%
Pin Press
12×3@60%
Core:
3 Round TABATA
Plank
Right Side Plank
Left Side Plank
CrossFit Wig Wag 