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CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Day 2

Suicide Rows

4 Pendlay Rows @72.5% into 8 Barbell Rows

4 sets

Pin Press

5@60%, 3@65%, 4@70%, 2×4@75%

Barbell Reverse Grip Row

8×3@60% of Barbell Row

Arnold Press

8×8

Banded High Pulls

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 Pos. Muscle Clean+3 Front Squats+3 Tall Cleans+3 Front Rack Zotts Press

2 Power Cleans+1 Squat Clean

1@40%

1@45%

1@50%

2@55%

3@60%

3@65%

3@70%

Clean Singles

2@75%

2@80%

2@85%

2@90%

Shoulder Press

8×3@70%

Core:

Banded Press Outs

3×10 each side

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