CrossFit Wig Wag

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

Shoulder Press

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

RDL

3×12@60%

Single Arm Double KB Press

8×8

(While you are pressing with 1 arm keep the other KB in the front rack Pos.)

Double DB Box Step Ups

8×8@40% (8 reps per leg)

Banded Tricep Extension

8×8

Olympic Lifting

Day 1 accessory

3 Empty Barbell Complexes

3 RDL’s+3 Snatch Grip DL’s+3 Dip, Shrug, High Elbows+3 Muscle Snatches+3 BTN Presses+3 OHS+3 Snatch Balances+3 Zotts Presses

Snatch (Power or Squat)

10×3@75%

Tempo Snatch Grip Snatch Pulls

3×3@75% of Snatch

Snatch Grip DL

5×3@75% of 1 RM Snatch Grip DL

Muscle Snatch

3×3@75% of Muscle Snatch

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