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CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 5 DAY 1

Front Squat

8×8@45%

Hang Power Clean

8×8@45%

Pull Up

8×8

DB Step Down

8×8

Single Arm DB Row

8×8

DB Pull Over

8×8

Reverse Barbell Bicep Curl

8×8

DB Preacher Curl

8×8

OLYMPIC

WEEK 4 DAY 1

2 Empty Barbell Complexes

3 High Hang Muscle Snatches+3 OHS+3 Snatch Balances

High Hang Muscle Snatch+1 OHS+1 High Hang Muscle Snatch+1 OHS

5 Complexes@60% of Muscle Snatch

Barski Snatch (3 High Hang Snatches)

5 Complexes@60% of Snatch

4 Complexes@65% of Snatch

3 Complexes@70% of Snatch

Build to a Heavy High Hang Snatch

Snatch Grip High Hang Pulls

8×8@45% of Snatch

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