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CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 1 DAY 2

Back Squat

8×8@40%

Power Clean

8×8@40%

Chin Ups

8×8

*use bands if you have too, this is a lot of chin ups and we are still trying to work the tempo in the negative. I want these sets to be unbroken so use appropriate amount of bands. We will do this for all rig work and just like weight increases, we will decrease band tension every 3 weeks.*

Banded Leg Extensions

8×8

Barbell Row

8×8@40%

DB Step Ups

8×8

*you can go light and do 8 on each leg for a set, or go heavier and complete 8 total for a set.*

Barbell Bicep Curls

8×8

Banded High Pulls

8×8

Weightlifting

Olympic Lifting

Muscle Clean

Build to a heavy single for the day

Clean

Build to a heavy single for the day

Dead Lift

12×3@60%

Shoulder Press

12×3@60%

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