CrossFit Wig Wag

Zercher Squat

8×8

**use a wall ball, DBall, or sandbag for your weight**

DBL KB Snatch

8×8

Pull Ups

8×8

Single Leg Squat to Box or Bench

8×8 (8each leg)

**do this with just body weight or grab a DB for added weight**

Barbell Row

8×8@40%

DBL DB reverse lunge

8×8

Concentration Curl

8×8

Banded Face Pulls

8×8

OLYMPIC

WEEK 2 DAY 2

Muscle Snatch

5×3@65%

Build to a OHS w/10 sec. pause in bottom Position

BTN Snatch Grip Push Press

10×3@65% of Snatch

Pendlay Row

10×3@65%

**if you do not have a Pendlay Row find a 5 rep**

Turkish Get Up

5×3

**keep this at a moderate weight that you can do unbroken and with control**

3″ Deficit Dead Lift

8×8@40%

**stand on a 25# or 35# bumper and do your DL**

Close Grip Bench Press

8×8@40%

DBL DB/KB Front Rack Lunges

8×8

**8 reps total**

Seated Pin Press

8×8@40% of seated press or shoulder press

**pin press, set a bench up at a rack set the rack up where the bar will be set at shoulder height while you are seated on the bench. From there you will press the bar over head and re-rack the bar for every rep**

Glute Ham Raise

8×8 (no weight)

DB Curl to Overhead Press

8×8

DBL DB Tricep Ext.

8×8

DB Chest Fly to Press

8×8

OLYMPIC

WEEK 2 DAY 1

2 Empty Barbell Complexes

5 Snatch Grip RDL’s+3 Low Hang Muscle Snatches+2 OHS

Complex

Snatch Grip DL to Low Hang Pos. Pause for 3 sec. into a Low Hang Snatch+Low Hang Snatch

Build to a heavy Complex

DeLoad bar to 65% of heaviest complex and complete 10 complexes at that weight