CrossFit Wig Wag

Bench Press

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

Sumo DeadLift

8×3@70%

Dumbbell Arnold Press

8×8

Back Rack Reverse Lunge

8×8@40% (4 reps per leg)

Dumbbell Tricep Extension

8×8

Olympic Lifting

Day 1

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@70%

Snatch Balances

3×3@70%

Zotts Press

3×3@70%

Build to a 1 rep Snatch Grip DL

**As soon as you feel yourself loosing position call it a day.**

Metcon

Metcon (Time)

Barbell Floor Press

5@35%, 5@40%, 5@45%, 5@50%, 5@55%

**Go off 1RM Bench**

Sumo DL High Pull

10×3@65%

Double Dumbbell Shoulder Press

8×8

Dumbbell Concentration Curl

8×8

Dumbbell Tricep Ext

8×8

OlympicLifting

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