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

102721

CrossFit Wig Wag – CrossFit

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Weightlifting

Back Rack Lunge

Build to a set of 4. (2 alt. reps on each leg)

*Step forward not backwards.

Metcon

Metcon (Time)

For Time:

50-40-30-20-10

Row Cals

10-8-6-4-2

Deadlifts (~55-60% 1RM)
time cap: 18 mins

Bike Cals:

35-28-21-14-7

10262021

CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 8 DAY 2

Dead Lift

8×8@50%

Bench Press

8×8@50%

Barbell Step Ups

8×8

Alt. DB Overhead Press

8×8

Weighted GHD Hip Extension

8×8

DB Floor Press

8×8

Overhead DB Tricep Ext.

8×8

Reverse Fly

8×8

OLYMPIC

WEEK 2 DAY 2

Muscle Clean

5×3@65%

Empty Barbell Full Grip Front Squats

5×3

Tempo Pause Front Squat

5×2@65% of Front Squt

**3 seconds down, 2-3 seconds in bottoms position, and fast up**

***more concerned about maintaining a good front rack position more than weight. So if you need to go less than 65%, do so***

Tempo Clean Grip DL

5 sec. up 5 sec. down

2@60%

3@65%

2@70%

2@75%

1@80%

1@85%

1@90%

Shoulder Press

10×3@65%

DB Pull Over

5×10

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%