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CrossFit Wig Wag – Weightlifting

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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

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