07082022

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

POWERLIFTING

Day 4

Barbell Row

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

Close Grip Bench Press

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

Reverse Grip Barbell Row

8×3@70%

Double Dumbbell Shoulder Press

8×8

Barbell Curl

8×8

Dumbbell Tricep Ext

8×8

Olympic Lifting

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

Snatch Complex

1 Power Snatch+1 Hang Squat Snatch

5@70%

Clean Complex

1 Power Clean+1 Hang Squat Clean+1 Jerk

5@70%

Single Arm DB Row

8×8

Woo Flies

8×8