CrossFit Wig Wag – Weightlifting
Weightlifting
BODYBUILDING
WEEK 7 DAY 2
Front Squat
8×8@50%
Hang Power Clean
8×8@50%
Pull Up
8×8
**take away a band width from what you were using the previous 3 weeks**
DB Step Down
8×8
Single Arm DB Row
8×8
DB Pull Over
8×8
Barbell Reverse Curl
8×8
DB Preacher Curl
8×8
OLYMPIC
WEEK 1 DAY 2
1 1/4 Front Squat
5×3@60% of Clean
Deficit Clean Grip DL
5×5@60% of Clean
Shoulder Press w/tempo negatives
12×3@50%
*After every rep 3 second tempo back to shoulder.*
RDL
12×3@60%
Barbell Row
12×3@60%
Clean Grip Shoulder Shrugs
8×8@50% of Clean
CrossFit Wig Wag 