05172022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Shoulder Press

2@70%, 2@75%, 2@80%, 2×1@85%, 1@90%

Barbell Row

2@70%, 2@75%, 2@80%, 2×1@85%, 1@90%

Bench Press

12×3@60%

Banded Upright Pulls

8×8

Dumbbell Arnold Press

8×8

Dumbbell Tricep Extension

8×8

Dumbbell Hammer Curls

8×8

Olympic Lifting

3 Empty Barbell Complexes

3 Bootstrap Squats+3 High Hang High Pulls+3 High Hang Muscle Cleans+3 Front SquatsS+3 Shoulder Presses+3 Close Grip OHS+3 Tall Cleans+3 Front Rack Zotts Presses

Build to a 1 rep High Hang Clean

**Once you hit 70% of your Clean increase weight by 5#-10# jumps**

Front Rack Zotts Press

5×3@75% or lighter

High Hang Clean Shrugs

5×5@75% of Clean

Shoulder Press

10×3@65%

Reverse Hypers

3×10