CrossFit Wig Wag – Weightlifting
Weightlifting
BODYBUILDING
WEEK 4 DAY 1
RDL
8×8@45%
DB Bench
8×8
*Go 5-10#’s heavier than what you did in the previous 3 weeks.*
Bulgarian Split Squat
8×8
**Once again go 5-10#’s heavier**
Shoulder Press
8×8@45%
Banded Hamstring Curl
8×8
DB Side Delt Raises
8×8
DB Tricep Ext.
8×8
DB Chest Fly to Press
8×8
OLYMPIC
WEEK 3 DAY 1
2 Empty Barbell Complexes
3 Snatch Grip RDLs to mid shin+3 Snatch Grip RDLs to Low Hang+3 Snatch Grip RDLs to Hang+ 3 High Hang Muscle Snatches+ 3 OHS
Complex
2 Hang Snatches
Build to a heavy Complex
DeLoad bar to 70% of heaviest complex and complete 10 complexes at that weight
Build to a heavy Tempo Snatch Grip DL to Hang into a fast stand
**DeLoad bar to 70% and do 5×3**
BTN Snatch Grip Push Press
10×3@65% of Push Press
Scap Angels
3×10
CrossFit Wig Wag 