CrossFit Wig Wag – Weightlifting
Weightlifting
BODYBUILDING
WEEK 10 DAY 2
Front Squat
8×8@55%
Hang Power Clean
8×8@55%
Pull Up
8×8(go down in band width from the previous 3 weeks)
DB Weighted Step Down
8×8
Single Arm DB Row
8×8
DB Pull Over
8×8
Barbell Reverse Curl
8×8
DB Preacher Curl
8×8
OLYMPIC
WEEK 4 DAY 2
Muscle Clean
5×3@75%
Build to a moderate 2 rep pause Back Squat
*2 sec. in the bottom position.*
Shoulder Press
12×3@60%
Single Arm DB Row
5×10
DB Pull Over
5×10
Banded Face Pulls
5×10
CrossFit Wig Wag 