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CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 10 DAY 1

Sumo DeadLift

8×8@55%

Incline Bench

8×8@55%

Wide Stance Good Morning

8×8@55%

DB Arnold Press

8×8@55%

Barbell Glute Bridge

8×8

Dips

8×8(ring, box, or bench)

DB Front Raises

8×8

Barbell Skull Crushers

8×8

OLYMPIC

WEEK 4 DAY 1

3 Empty Barbell Complex

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

Build to a heavy complex of:

Barski Clean

*3 High Hang Cleans*

Download bar to 75% of heaviest complex and complete 10 complexes at that weight.

Woo Flies

3×10

Scalp Angels

3×10

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