CrossFit Wig Wag – Weightlifting
Weightlifting
BODYBUILDING
WEEK 2 DAY 3
Overhead Squat
8×8@40%
**if you cannot overhead squat do back squat instead**
Double DB Power Clean
8×8
Wide Grip Pull Up
8×8
Barbell Alternating Front Rack Lunges
8×8@40%
Band Resisted Inverted Row
8×8
Straight Arm DB Pull Over
8×8
Alternating DB Hammer Curl
8×8
OLYMPIC
WEEK 1 DAY 3
Skill Transition
Muscle Snatch
5×3@60%
3 Behind the Neck Snatch Grip Strict Presses+Drop Snatch
Build to a heavy complex for the day
**this will get heavy fast, so build small, get the reps in instead of finding a heavy in 2-3 sets**
DL to 1″ then down+DL to Low Hang then down+DL to Hang them down+DL to High Hang then down
6×2@60% of Snatch
Build to a heavy 3 rep Snatch Grip DL
**these do not have to be touch and go, your focus is moving through the whole lift as if you are going to snatch**
OHS w/3 sec pause in bottom position
12×2@60%
BTN Snatch Grip Push Press
12×3@60% of Snatch
CrossFit Wig Wag 