10252021

CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 8 DAY 1

Overhead Squat

8×8@50%

*Back Squat if unable to OHS*

Double DB Power Clean

8×8

Wide Grip Pull Up

8×8

Barbell Alt. Front Rack Lunge

8×8@50%

Band Resisted Inverted Row

8×8

Banded Straight Arm Press Down

8×8

Alt. DB Hammer Curl

8×8

DB Zottman Curl

8×8

OLYMPIC

WEEK 2DAY 1

Empty Barbell Complex*3

3 Clean Grip RDL’s+3 Low Hang Muscle Cleans+3 Front Squats

YoYo Clean

Stand the bar up lower down to Low Hang Pos. then stand, then lower back down to the Low Hang Pos. then stand, then do a Low Hang Clean

**Build to a Heavy Complex for the day**

Then DeLoad the bar to 65% of your Heaviest Complex and do 10 complexes @ that weight.

Back Squat

12×3@60%

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