CrossFit Wig Wag – Weightlifting
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
CrossFit Wig Wag 