CrossFit Wig Wag

Pendlay Row

Build to 80% and complete 3 reps

Arnold Press

8×8

Banded Upright Pulls

8×8

Rolling Dumbbell Tricep Extension

8×8

Concentration Curls

8×8

OLYMPIC LIFTING

Day 4

Snatch Pulls

5×3@80%

Front Rack Zotts Press

8×8@40%

(If you cannot perform a front rack Zotts press with a barbell use a Trainer or PVC)

Jerk Dips

5×3@80%

Jerk Balance

5×3@80%

bike cals: 140/125

Dead Lift

Build to 80% for 3 reps

Good Morning

3×10@65%

Double DB Split Squats

8×8

Banded Leg Ext.

8×8

Reverse Hypers

5×10

OLYMPIC LIFTING

Day 3

3 Empty Barbell Complexes

3 Full Grip Front Squats+3 Shoulder Presses+3 Jerk Balances+3 Jerk Pos. Presses

Jerk w/pause in Dip+Jerk w/pause in Dip

1@40%

1@45%

2@50%

2@55%

3@60%

3@65%

2@70%

Jerk Singles

2@75%

3@80%

2@85%

1@90%

Dead Lift

10@40%+15#’s

10@95% of 40%+15#’s

10@90% of 40%+15#’s

Build to 80% of you Barbell Row and complete 3 reps

Dips (ring, boxes, or bench)

8×8

Banded Face Pulls

8×8

Barbell Tricep Extensjon

8×8

Barbell Curls

8×8

OLYMPIC LIFTING

Day 2

3 Empty Barbell ComplexClean Grip

3 Clean Grip Boot Strap Squats+3 RDL’s+3 DL+Hang Muscle Clean+Hang Power Clean+Hang Squat Clean+3 Tall Clean

Tempo Clean Grip DL to Hang into Hang Clean+Hang Clean

1@40%

1@45%

2@50%

2@55%

3@60%

3@65%

2@70%

Hang Cleans

2@75%

3@80%

2@85%

1@90%

Shoulder Press

10@40%+15#’s

10@95% of 40%+15#’s

10@90% of 40%+15#’s