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CrossFit Wig Wag – Weightlifting

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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

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