CrossFit Wig Wag – Weightlifting
Weightlifting
PowerLifting
Back Squat with 5 second pause in bottom position
10×3@50%
Tempo Bench Press 3 sec. down fast up
10×3@50%
Good Morning
3×12@60%
Dips (Ring, Box, or Bench)
8×8
Single Leg KB RDL
8×8 (4 reps per leg per set)
Dumbbell Chest Flys
8×8
Olympic Lifting
3 Empty Barbell Complexes
3 High Hang Dip and Shrugs+3 High Hang High Elbows+3 High Hang Muscle Snatches+3 OHS+3 Snatch Balances+3 Zotts Presses
Tall Snatch
5×3@Empty Barbell
3 Position Snatch
High Hang Snatch+Hang Snatch+Snatch
10 Complexes@60% of Snatch
3 Zotts Press+3 OHS
5 complexes@60% or lighter of Zotts Press
Tempo Back Squat 5 seconds with 5 second pause in bottom position
5×3@50% or lighter of Back Squat
CrossFit Wig Wag 