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CrossFit Wig Wag – Weightlifting

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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

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