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CrossFit Wig Wag – Weightlifting

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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%

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