09222021

CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 3 DAY 3

Rack Pull

8×8@40% of DL

**set the rack up to where the bar is sitting at the hang position. Stand the bar up and reset the bar on the rack for every rep**

Barbell Floor Press

8×8@40% of Bench

Split Stance Good Morning

8×8@40%

**alternate legs each set, 4 sets on the left and 4 sets on the right**

KB Clean and Press

8×8

Single leg glute ham raise

8×8

**4 sets on the right, 4 sets on the left**

Barbell JM Press

8×8

Kneeling Single Arm Landmine Press

8×8

**4 sets on right knee, 4 sets on left knee. 4 reps each arm per sets**

Push up to DB Row

8×8

OLYMPIC

WEEK 2 DAY 3

Zotts Press

10×3@65%

**if you cannot perform a Zotts press. Set bumper plates or bench to your squat depth and perform BTN Snatch Grip Shoulder presses from there. If you do this build to a 5 rep**

Snatch Drops

Build to a heavy

Heaving Snatch Balance

Build to a heavy leaving off from the heaviest Snatch Drop

**if you cannot drop all the way into the bottom position build to a heavy BTN Snatch Grip Push Jerk**

Snatch Grip DL

10×3@65% of Snatch DL

Scap Angels

10×3

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