09292021

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

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**

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s