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CrossFit Wig Wag – Weightlifting

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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%

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