06212022

CrossFit Wig Wag – Weightlifting

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Weightlifting

Power Lifting

Shoulder Press

5@40%, 5@45%, 5@50%, 5@55%, 5@60%

Barbell Back Rack reverse Lunge

6×6@60% (3 reps per leg for a set)

Barbell Row

5@40%, 5@45%, 5@50%, 5@55%, 5@60%

Dumbbell Arnold Press

8×8

Reverse Hypers

5×10

Banded Face Pulls

8×8

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%

Tall Clean

1@40%, 1@45%, 1@50%, 1@55%, 1@60% of clean

**if this is too much go lighter and build for 5 lifts*

High Hang Cling Shrugs

5×5@60% of Clean

Front Rack Zotts Press

3×3@60% or lighter

Barbell Row

5@40%, 5@45%, 5@50%, 5@55%, 5@60%

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