CrossFit Wig Wag – Weightlifting
Weightlifting
BODYBUILDING
WEEK 7 DAY 3
Dead Lift
8×8@50%
Bench Press
8×8@50%
Barbell Step Ups
8×8@50%
Alt. DB Overhead Press
8×8
Weighted GHD Back Ext.
8×8
DB Floor Press
8×8@50% of Bench
Overhead DB Tricep Ext.
8×8
Reverse Fly
8×8
OLYMPIC
WEEK 5 DAY 3
Muscle Clean
5×3@60%
Build to a Light 5 rep Full Grip Front Squat
Tall Cleans
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.*
CrossFit Wig Wag 