06012022

CrossFit Wig Wag – Weightlifting

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Weightlifting

Power Lifting

Dead Lift and Shoulder Press

Dead Lift

8×8@40%

Shoulder Press

8×8@40%

Back Rack Forward Lunge

8×3@70%

Dumbbell Arnold Press

8×8

Banded Leg Extension

8×8

Double Dumbbell Complex

1 rep=DDB Shoulder Raise+DDB Side Delt Raise

8×8

Reverse Hypers

5×10

Olympic Lifting

3 Empty Barbell Complex

3 Bootstrap Squats+3 RDLs+3 Hang Muscle Cleans+3 Shoulder Presses+3 Full Grip Front Squats

Build to a moderate Complex of:

1 Muscle Clean+Front Squat

-I only want 10 complexes done here. So plan your jumps out accordingly.-

**Build to roughly 70~80% of your muscle Clean, purpose here is to concentrate on bar path with a nice and smooth overhead squat. Worry more about feel on this one**

Power Clean

5×3@60%

3×3@65%

Squat Clean

5×2@70%

3×2@75%

Pendlay Row

12×3@50%

**fast up 3 seconds down**