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Posted on by alicjarat22

CrossFit Wig Wag – Weightlifting

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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

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