CrossFit Wig Wag – Weightlifting
Weightlifting
BODY BUILDING
WEEK1 DAY 3
Sumo Dead Lift
8×8@40%
Incline Bench
8×8@40%
*add a couple of bumper plates under the ”Head” end of the bench for your incline*
Wide Stance Good Mornings
8×8@40%
DB Arnold Press
8×8
Barbell Glite Bridge
8×8
Dips
8×8
*use rings, two boxes, or a bench*
Double DB Front Raises
8×8
Barbell Tricep Ext.
8×8
Weightlifting
OLYMPIC
Empty Barbell Complex
3 Push Jerk Balances+3 Split Jerk Balances
Push Jerk
Build to a heavy complex of Push Jerk and Split Jerk.
Once you’ve gotten heavy on the Push Jerk stop Split Jerking. I just don’t want your first Split Jerk to be a heavy one.
Split Jerk
Build to a Heavy
Barbell Row
12×3@60%
Front Squat
12×3@60%
CrossFit Wig Wag 