10272021

CrossFit Wig Wag – Weightlifting

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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

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