07122022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Day 2

Shoulder Press

4@55%, 4@60%, 4@65%, 4@70%, 4@75%

Barbell Row

4@55%, 4@60%, 4@65%, 4@70%, 4@75%

Close Grip Bench Press

12×3@60%

Reverse Grip Row

8×8

Dumbbell Rolling Tricep Extension

8×8

Barbell Curls

8×8

Day 2

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@75%

1/4 Front Squats

3×3@75% of Clean

Tall Clean

3×3@75%

Front Rack Zotts Press

3×3@75% or lighter

Barbell Row

4@55%, 4@60%, 4@65%, 4@70%, 4@75%