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CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 3 DAY 2

Zercher Squat

8×8

**use a wall ball, DBall, or sandbag for your weight**

DBL KB Snatch

8×8

Pull Ups

8×8

Single Leg Squat to Box or Bench

8×8 (8each leg)

**do this with just body weight or grab a DB for added weight**

Barbell Row

8×8@40%

DBL DB reverse lunge

8×8

Concentration Curl

8×8

Banded Face Pulls

8×8

OLYMPIC

WEEK 2 DAY 2

Muscle Snatch

5×3@65%

Build to a OHS w/10 sec. pause in bottom Position

BTN Snatch Grip Push Press

10×3@65% of Snatch

Pendlay Row

10×3@65%

**if you do not have a Pendlay Row find a 5 rep**

Turkish Get Up

5×3

**keep this at a moderate weight that you can do unbroken and with control**

Woo Flies

5×10