09282021

CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 4 DAY 2

Back Squat

8×8@45%

Power Clean

8×8@45%

Chin Ups

8×8

Banded Leg Extensions

8×8

Barbell Row

8×8@45%

DB Step Ups

8×8

Barbell Bicep Curl

8×8

Banded High Pulls

8×8

OLYMPIC

WEEK 2 DAY 2

Muscle Snatch

5×3@70%

Back Squat

**5 sec. Tempo Down Fast Up**

8×3@70%

Shoulder Press

**5 sec. Tempo Down Fast Up**

8×3@70%

Sumo DL

8×3@70%

Single Leg Box Step Downs

5×5 per leg

**You will stand on a box or an elevated position lower yourself down on one leg under control, touch the ground with one foot and stand fast**

Woo Flies

3×10

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