CrossFit Wig Wag – Weightlifting
Weightlifting
PowerLifting
Bench Press
5@45, 5@50, 5@55%, 5@60%, 5@65%
Barbell Row
5@45, 5@50, 5@55%, 5@60%, 5@65%
Close Grip Bench Press
10×3@65%
Reverse Grip Barbell Row
8×8
Barbell Tricep Extension
8×8
Barbell Curls
8×8
OlympicLifting
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@65%
Tall Clean
Build to a 3 rep Tall Clean
**You only have 5 sets to find 3 reps**
High Hang Cling Shrugs
3×5@65% of Clean
Front Rack Zotts Press
3×3@65% or lighter
Barbell Row
5@45%, 5@50%, 5@55%, 5@60%, 5@65%
CrossFit Wig Wag 