11162021

CrossFit Wig Wag – Weightlifting

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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%

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