CrossFit Wig Wag

Barbell and DB Row Super Set

3 sets

8 Barbell Rows

8 DB Rows Right Arm

8 DB Rows Left Arm

8 Reverse Grip Barbell Rows

**keep weight on the lighter side**

DB Chest Flys

8×8

DB Reverse Fly

8×8

Finisher:

3 Rounds

15 Decline Push Ups

30 Banded Face Pulls

OLYMPIC LIFTING

Day 2

3 Empty Barbell Complex

Clean Grip

3 Dip and Drives+3 Dip Drive High Elbows+3 High Hang Muscle Cleans+3 Front Squats+3 Tall Cleans

Barski Clean (3 High Hang Cleans)

1@40%

1@45%

2@50%

2@55%

4@60%

3@65%

High Hang Clean Singles

4@70%

3@75%

2@80%

2@85%

Shoulder Press

12×3@60%

Dumbbell Shoulder Press Superset

3 sets

8 on the left

8 on the right

8 with both arms

**keep the dumbbells relatively light and with the non-working arm keep the DB overhead**

GHD Back Extension

8×8

Dumbbell Side Delt Raises

8×8

Finisher: 3 Rounds

50 Russian KB Swings

Into

15 Goblet Squats with 3 sec. tempo

**keep the swings unbroken**

OLYMPIC LIFTING

Day 1

3 Empty Barbell Complex

Snatch Grip

3 Dip and Drives+3 Dip Drive High Elbows+3 High Hang Muscle Snatches+3 OH Squats+3 Snatch Drops

Barski Snatch (3 High Hang Snatches)

1@40%

1@45%

2@50%

2@55%

4@60%

3@65%

High Hang Snatch Singles

4@70%

3@75%

2@80%

2@85%

Back Squat

12×3@60%