09272021

CrossFit Wig Wag – Weightlifting

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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

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