CrossFit Wig Wag – Weightlifting
Weightlifting
BODYBUILDING
WEEK 11 DAY 2
3″ Deficit DL
8×8@55%
Close Grip Bench
8×8@55%
KB/DB Front Rack Lunge
8×8
Pin Press
8×8@55%
GHD Back Ext.
8×8
DB Curl to Overhead Press
8×8
DB Rolling Tricep Ext.
8×8
DB Fly to Press
8×8
OLYMPIC
WEEK 5 DAY 2
Muscle Clean
5×2@80%75%
Build to a moderate 1 rep Tempo (3 sec.) Pause(3 sec.) Front Squat
Sumo DL High Pull
10×3@65%
Close Grip Bench
10×3@65%
Reverse Grip Barbell Row
10×3@65%
CrossFit Wig Wag 