11152021

CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 11 DAY 1

Over Head Squat

8×8@55%

DBL DB Power Clean

8×8

Wide Grip Pull Up

8×8

Barbell Alt. Front Rack Lunge

8×8@55%

Band Resisted Inverted Row

8×8

Banded Straight Arm Press Down

8×8

Alt. DB Hammer Curl

8×8

DB Zottman Curl

8×8

OLYMPIC

WEEK 5 DAY 1

3 Empty Barbell Complex

3 Barbell Bootstrap Squats+3 Pos. Clean DL+3 Pos. Clean

Build to a heavy complex of:

High Hang Clean+Clean

Download bar to 80% of heaviest complex and complete 10 complexes at that weight.

Woo Flies

3×10

DB Pull Over

8×8

Single Arm DB Row

8×8

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