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CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Shoulder Press

3@65%, 3@70%, 4@75%, 2×3@80%

Barbell Row

3@65%, 3@70%, 4@75%, 2×3@80%

Bench Press

10×3@65%

Single Arm Dumbbell Row

8×8 (8 reps/arm)

Dumbbell Arnold Press

8×8

Banded Tricep Extension

8×8

Alternating Dumbbell Curls

8×8 (8 reps per arm)

OLYMPIC LIFTING

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

Build to a 3 rep Clean

Front Rack Zotts Press

5×2@80% or Lighter

High Hang Clean Shrugs

5×3@80% of Clean

Hang Power Cleam

8×8@40%

Shoulder Press

8×3@70%

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