CrossFit Wig Wag – Weightlifting
Weightlifting
Power Lifting
Bench Press
10@45%, 8@55%, 6@65%
Barbell Row
10×3@65%
Shoulder Press
10×3@65%
Pull Ups
8×8
Dumbbell Incline Press
8×8
Dumbbell Concentration Curl
8×8
Dumbbell Tricep Ext
8×8
Olympic Lifting
Front Rack Zotts Press
5×2@80% or lighter
High Hang Clean Shrugs
5×3@80% of Clean
Jerk Balance
5×2@80%
Dead Stop Jerk Drives
5×2@80% of Jerk
Barbell Row
8×3@70%
CrossFit Wig Wag 