CrossFit Wig Wag – Weightlifting
Weightlifting
BODYBUILDING
WEEK 3 DAY 1
3″ Deficit Dead Lift
8×8@40%
**stand on a 25# or 35# bumper and do your DL**
Close Grip Bench Press
8×8@40%
DBL DB/KB Front Rack Lunges
8×8
**8 reps total**
Seated Pin Press
8×8@40% of seated press or shoulder press
**pin press, set a bench up at a rack set the rack up where the bar will be set at shoulder height while you are seated on the bench. From there you will press the bar over head and re-rack the bar for every rep**
Glute Ham Raise
8×8 (no weight)
DB Curl to Overhead Press
8×8
DBL DB Tricep Ext.
8×8
DB Chest Fly to Press
8×8
OLYMPIC
WEEK 2 DAY 1
2 Empty Barbell Complexes
5 Snatch Grip RDL’s+3 Low Hang Muscle Snatches+2 OHS
Complex
Snatch Grip DL to Low Hang Pos. Pause for 3 sec. into a Low Hang Snatch+Low Hang Snatch
Build to a heavy Complex
DeLoad bar to 65% of heaviest complex and complete 10 complexes at that weight
Build to a 3 rep Snatch Grip DL
**this does not have to be touch and go**
CrossFit Wig Wag 