CrossFit Wig Wag – Weightlifting
Weightlifting
BODYBUILDING
WEEK 9 DAY 3
Rack Pull
8×8@50% of DL
Barbell Floor Press
8×8@50% of Bench
Split Stance Good Morning
8×8@50% of Good Morning
DB Clean and Press
8×8
Single Leg GHD Back Extension
8×8
Barbell JM Press
8×8
Kneeling Single Arm Landmine Press
8×8
Push Up to Renegade Row
8×8
OLYMPIC
WEEK 3 DAY 3
5×3 Empty Barbell Full Grip Front Squats
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 position*
2 Muscle Cleans+2 1 1/4 Front Squats
5 complexes@70% of Muscle Clean
Tempo Clean Grip DL w/3 sec. pauses @ 1″, Low Hang, Hang into fast stand then do 3 RDL’s
5@70% of Clean
Double DB Hang Power Clean
8×5
*focus here is to get the DB’s high up on your shoulder and bringing your elbows up nice and high.*
CrossFit Wig Wag 