CrossFit Wig Wag – Weightlifting
Weightlifting
PowerLifting
Tempo Shoulder Press (fast press, 3 seconds down)
10×3@60%
Tempo Pendlay Row (Fast Pull, 3 seconds down)
10×3@60% of Pendlay Row
KB Swings
8×8
Banded Face Pulls
8×8
Dumbbell Complex
1 Side Delt Raise+1 Front Raise=1 Rep
8×8
DB Reverse Fly
8×8
OlympicLifting
Empty Barbell Complex
3 High Hang Dip and Shrugs+3 High Hang High Pulls++3 Muscle Cleans+3 Front Squats
Tall Clean
3×3@Empty Barbell
3 Position Clean
1 High Hang Clean+1 Hang Clean+1 Clean
10 complexes @60% of Clean
3 Full Grip Front Squats+3 FR Zotts Presses
5 complexes @ 60% of FR Zotts or lighter
Tempo DL
(Fast up 5 Seconds Down)
5×3@60% of DL
CrossFit Wig Wag 