CrossFit Wig Wag – Weightlifting
WEEK 7 DAY 3
Barbell Step Ups
Alt. DB Overhead Press
Weighted GHD Back Ext.
DB Floor Press
8×8@50% of Bench
Overhead DB Tricep Ext.
WEEK 5 DAY 3
Build to a Light 5 rep Full Grip Front Squat
Build to a 3 rep
Positional Clean Grip RDL 5×2@60% of Clean
*stand the bar up*
**Dip to High Hang back up, Lower to Hang then back up, lower to Low Hang then back up.**
Positional Clean Grip DL 5×2@60%
*Rise to Low Hang then down, raise to Hang then down, raise to High Hang then down.*