05242022

CrossFit Wig Wag – Weightlifting

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Weightlifting

Power Lifting

Pin Press

10@45%, 8@55%, 6@65%

Pendlay Row

10@45%, 8@55%, 6@65%

Close Grip Bench Press

10×3@65%

Double Dumbbell Row

8×8

Alternating Dumbbell Press

8×8(8 reps per arm)

Barbell Tricep Extension

8×8

Barbell 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

Barski Clean (3 High Hang Cleans)

1@40%

2@50%

3@55%

3@60%

3@65%

2@70%

High Hang Clean Singles

3@75%

2@80%

2@85%

1@90%

Shoulder Press

8×3@70%

Good Mornings

3×8@70%

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