11012021

CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 9 DAY 1

Deficit DeadLift

8×8@50%

Close Grip Bench

8×8@50%

Double DB Front Rack Lunge

8×8

Seated Pin Press

8×8@50%

GHD Back Extension

8×8

DB curl to OverHead Press

8×8

Double DB Rolling Tricep Extension

8×8

DB Fly to Press

8×8

OLYMPIC

WEEK 3 DAY 1

3 Empty Barbell Complex

3 Dip and Shrugs+3 High Hang Muscle Cleans+3 Tall Cleans

Build to a heavy complex of:

Tempo Clean Grip DL to Hang Pos., pause for 2 sec. into a Hang Clean Pull+Hang Clean+Clean

Download bar to 70% of heaviest complex and complete 10 complexes at that weight.

Woo Flies

3×10

Scalp Angels

3×10