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CrossFit Wig Wag – Weightlifting

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Weightlifting

Power Lifting

Superset Barbell Row and Close Grip Bench

Barbell Row

8×8@40%

Close Grip Bench

8×8@40%

Banded Face Pulls

8×8

Floor Press

8×8@40%

Dumbbell Hammer Curls

8×8 (8 reps per arm for a set)

Banded Tricep Extension

8×8

Olympic Lifting

3 Empty Barbell Complexes

3 Full Grip Front Squats+3 Shoulder Presses+3 Push Presses+3 Jerk Balances+3 Jerk Pos. Presses

Build to a moderate complex of:

1 Jerk Balance+1 Jerk Pos. Press

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

**Build to roughly 70~80% of your Jerk Balance, purpose here is to concentrate on bar path with good footwork. Worry more about feel on this one**

Push Press

5×3@60%

3×3@65%

Split Jerk

5×2@70%

3×2@75%

Dead Lift

12×3@60%