CrossFit Wig Wag – Weightlifting
Weightlifting
Day 2
Olympic Lifting
3 Empty Barbell Complexes
3 RDL’s+3 Dead Lifts+3 Dip, Shrug, High Elbows+3 Muscle Cleans+3 Front Squats+3 Tall Cleans+3 Front Rack Zotts Press
Clean (Power or Squat)
10×3@60%
High Hang Dip and Shrugs
5×5@60%
Front Rack Zotts Press
3×3@60% or lighter
Barbell Row
12×3@60%
Power Lifting
Shoulder Press
5@60%, 5@65%, 3×5@70%
Barbell Back Rack reverse Lunge
6×6@60% (3 reps per leg for a set)
Barbell Row
5@60%, 5@65%, 3×5@70%
Dumbbell Arnold Press
8×8
Reverse Hypers
5×10
Banded Face Pulls
8×8
CrossFit Wig Wag 