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CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 7 DAY 1

Sumo Dead Lift

8×8@50%

Incline Bench

8×8@45%

Wide Stance Good Morning

8×8@50%

DB Arnold Press

8×8

Barbell Glute Bridge

8×8

Dips (ring, bench, or box)

8×8

DB Front Raises

8×8

Barbell Skull Crusher

8×8

OLYMPIC

WEEK 1 DAY 1

Empty Barbell Complex*3

Clean Grip DL to Low Hang Pos.+Clean Grip DL to Hang Pos.+Clean Grip DL to High Hang+3 Pos. Clean+3 Full grip FS

Clean from 1″+Low Hang Clean+Hang Clean

*Build to a heavy complex*

**quick pause @ each position**

***drop the bar after each clean***

DeLoad bar to 60% and complete 10 complexes at that weight

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