CrossFit Wig Wag – Weightlifting
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
CrossFit Wig Wag 