CrossFit Wig Wag – Weightlifting
Weightlifting
BODYBUILDING
WEEK 8 DAY 3
Zercher Squat
8×8
Double DB Snatch
8×8
Pull Ups
8×8
Alt. Pistols to a Box
8×8
Barbell Row
8×8@50%
DB Reverse Lunge
8×8
Concentration Curl
8×8
Banded Face Pulls
8×8
OLYMPIC
WEEK 2 DAY 3
Tall Clean
*Build to a 3 rep.*
**Spend no more 15 minutes here**
Front Rack Zotts Press work
5×3
*If you cannot perform a Front Rack Zotts Press, set something up that would replicate the height you would be in for a squt and press from that positiona*
High Hang Muscle Clean
5×3@65%
Muscle Clean+PushPressx3
5 @ 65% of Push Press
Clean Grip DL to Hang Pos. W/pause into Clean Pull
3 reps @
65%
70%
75%
80%
85%
90%
95%
100%
Of Clean
CrossFit Wig Wag 