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CrossFit Wig Wag – Weightlifting

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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.*

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