CrossFit Wig Wag – Weightlifting
Weightlifting
Olympic Lifting
3 Empty Barbell Complexes
3 RDL’s+3 Snatch Grip DL’s+3 Dip, Shrug, High Elbows+3 Muscle Snatches+3 BTN Presses+3 OHS+3 Snatch Balances+3 Zotts Presses
Snatch (Power or Squat)
10×3@60%
Snatch Balances
5@60%
Zotts Press
3×3@60%
Tempo Snatch Grip DL (10 up 10 down)
3@100%
Back Squat
12×3@60%
Power Lifting
Back Squat
5@60%, 5@65%, 3×5@70%
Bench Press
12×3@60%
Dead Lift
5@60%, 5@65%, 3×5@70%
Dumbbell Incline Press
8×8
Good Morning
8×8@40%
Banded Tricep Extension
8×8
CrossFit Wig Wag 