CrossFit Wig Wag – Weightlifting
Weightlifting
BODYBUILDING
WEEK 4 DAY 3
Sumo Dead Lift
8×8@45%
Barbell Incline Bench
8×8@45%
Wide Stance Good Morning
8×8@45%
DB Arnold Press
8×8
Barbell Glute Bridge
8×8
Dips (ring, box, bench)
8×8
DB Front Raises
8×8
Barbell Skull Crushers
8×8
OLYMPIC
WEEK 3 DAY 3
3 Snatch Grip BTN Strict Presses+Snatch Drop
*build to a moderate complex*
3 Snatch Grip BTN Push Presses+Snatch Balance
*start where you left off on the first complex, build to a moderate complex*
Snatch Grip RDL Hang Position
8×3@70% of Snatch
**5 sec. tempo to Hang Pos. then Fast up**
High Hang Snatch High Pulls
8×8@45%
KB Over Head Squat
5×5 each arm
**keep this weight light to moderate, focus on the quality in which you are moving not the weight or speed**
CrossFit Wig Wag 