04122022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Day 2

Suicide Rows

4 Pendlay Rows @70% into 8 Barbell Rows

4 sets

Pin Press

3@60%, 5@65%, 3×5@70%

Banded Face Pulls

8×8

Double DB Snatch

8×8

Alt. Single Arm DB Curls

8×8(8 reps per arm for a set)

Dumbbell 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

Build to a Heavy Low Hang Clean

High Hang Clean Shrugs

5×5@70%

Shoulder Press

10×3@65%

Core:

3 Round TABATA

Plank

Right Side Plank

Left Side Plank

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