CrossFit Wig Wag – Weightlifting
Weightlifting
BODYBUILDING
WEEK 6 DAY 1
Deficit DeadLift
8x&@45%
Close Grip Bench Press
8×8@45%
DB/KB Front Rack Lunge
8×8
Seated Pin Press
8×8@45%
*set bar height to nose level*
GHD Hip Extension
8×8
DB Curl To Overhead Press
8×8
Dbl DB rolling Tricep Extension
8×8
DB Chest Fly to DB Press
8×8
OLYMPIC
WEEK 5 DAY 1
Power Snatch+Hang Snatch (squat or power)
*Build to a heavy complex for the day*
DeLoad Bar to 80% of your heaviest complex and complete 10 complexes at that weight
Tempo Snatch DL
(10 sec. up, 10 sec. down)
3×1@100% of Snatch
OHS
12×3@60%
Shoulder Press
12×3@60%
CrossFit Wig Wag 