CrossFit Wig Wag – Weightlifting
Weightlifting
PowerLifting
Pendlay Row
5@45, 5@50, 5@55%, 5@60%, 5@65%
Barbell Floor Press
5@35%, 5@40%, 5@45%, 5@50%, 5@55%
**Go off 1RM Bench**
Sumo DL High Pull
10×3@65%
Double Dumbbell Shoulder Press
8×8
Dumbbell Concentration Curl
8×8
Dumbbell Tricep Ext
8×8
OlympicLifting
Dynamic Warm Up
8 Walking Lunges+8 Side Lunges+8 Worlds Greatest+8 Inch Worms+8 Pike Pos. Push Ups
10 min. Assault Bike ride at a casual pace
Barbell Warm Up
5 Boot Strap Squats+5 RDL’s+5 DL’s+5 Barbell Rows+5 Muscle Snatches+5 Muscle Cleans+5 Shoulder Press+5 Push Presses+5 Front Squats
Build to a Heavy Snatch for the Day then Build to a Heavy Clean and Jerk for the Day
CrossFit Wig Wag 