09142021

CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 2 DAY 2

Dead Lift

8×8@40%

Bench Press

8×8@40%

Dumbbell Step Ups

8×8

Alternating DB Overhead Press

8×8

*4 each arm for a set*

Weighted GHD Hip Extension

8×8

DB/KB Floor Press

8×8

Overhead DB Tricep Extension

8×8

DB Reverse Fly

8×8

OLYMPIC LIFTING

WEEK 1 DAY 2

Strength Day

Front Squat

12×3@60%

Shoulder Press

12×3@60%

Dead Lift

12×3@60%

3 Max Effort Double DB/KB Overhead Holds

Single Leg KB/DB RDL

5×5

Accumulate 5 minutes holding a DBall or Sandbag in a bear hug style hold

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