Day: July 5, 2022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Day 2

Pin Press

5@50, 5@55%, 5@60%, 5@65%, 5@70%

Pendlay Row

5@50, 5@55%, 5@60%, 5@65%, 5@70%

Floor Press

8×3@70%

Double DB Row

8×8

Banded Tricep Extension

8×8

DB Preacher Curls

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@70%

Muscle Clean

3×5@70%

High Hang Cling Shrugs

3×5@70% of Clean

Tall Clean

3×3@70%

Pendlay Row

5@50%, 5@55%, 5@60%, 5@65%, 5@70%

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Complex for Load:

3 Deadlifts + 2 Hang Cleans + 1 Shoulder 2 Overhead

Metcon

Metcon (3 Rounds for calories)

AMRAP x 6

60 Deadlifts

Max Ass Bike Cals

-into-

AMRAP x 6

45 Hang Cleans

Max Ass Bike Cals

-into-

AMRAP x 6

30 S2OH

Max Ass Bike Cals