CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Close Grip Bench Press
2@70%, 2@75%, 2@80%, 2×1@85%, 1@90%
Barbell Row
12×3@60%
Pin Press
12×3@60%
Pull Ups
8×8
Dumbbell Lat Pullover
8×8
Dumbbell Hammer Curl
8×8
Banded Tricep Ext
8×8
OLYMPIC LIFTING
Snatch Grip DL into Pull
5×3@75% of Snatch
Zotts Press
5×3@75% (or lighter)
Jerk Balances
5×3@75%
Jerk Dip and Drives
5×3@75% of Jerk
Barbell Row
12×3@60%
Dumbbell Straight Arm Pull Over
8×8
CrossFit Wig Wag 