CrossFit Wig Wag – Weightlifting
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
CrossFit Wig Wag 