CrossFit Wig Wag – Weightlifting
Weightlifting
BODYBUILDING
WEEK 2 DAY 1
Front Squat
8×8@40%
Hang Power Clean
8×8@40%
Pull Ups
8×8
*Same as last week use the same level bands that you did last week to keep these sets unbroken.*
DB Weighted Step Ups
8×8
Single Arm DB Row
8×8
Barbell Reverse Curl
8×8
DB Preacher Curl
8×8
*Set up using the GHD’s or Incline bench.*
Weightlifting
OLYMPIC CYCLE
Week 1 – Lift Off
2 Empty Barbell Complexes
3 Snatch Grip RDL’s+3 Snatch Grip DL+3 Pos. Muscle Snatch+3 OHS
Complex
Snatch Grip DL to 1″ and pause then to low hang and pause then to hang for a hang snatch, then drop the bar and do a full snatch.
**Build to a heavy complex for the day**
Deload the bar to 60% of your heaviest complex and complete 10 complexes at that percentage
Tempo Snatch Grip DL
3×1@100% of Snatch
10 sec. up 10 sec. down
Scap Angels
3×10
CrossFit Wig Wag 