CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Close Grip Bench
3@65%, 3@70%, 4@75%, 2×3@80%
Pendlay Row
12×3@60%
Bench Press
8×3@70%
Pull Ups
8×8
Barbell Tricep Extension
8×8
Dumbbell Hammer Curl
8×8
OLYMPIC LIFTING
Zotts Press
5×2@80% or lighter
Hang Power Snatch
8×8@40%
High Hang Clean Shrugs
5×3@80% of Clean
Dead Stop Jerk Droves
5×3@80% of Jerk
Jerk Balance
5×2@80%
Pendlay Row
12×3@60%
DB Straight Arm Pull Over
8×8
CrossFit Wig Wag 