CrossFit Wig Wag – Weightlifting
Weightlifting
BODYBUILDING
WEEK 11 DAY 3
Zercher Squat
8×8
KB/DB Snatch
8×8
Chin Ups
8×8
Single Leg Squat to Box/Bench
8×8
Barbell Row
8×8@55%
DB Reverse Lunge
8×8
Concentration Curl
8×8
Banded Face Pulls
8×8
OLYMPIC
WEEK 5 DAY 3
Burger Warm Up x 3
Dip and Shrug
Dip, shrug, high elbow
Drip, shrug Muscle Clean
High Hang Squat Clean
5×3 Empty Barbell Full Grip Front Squats
Build to a moderate 3rep Tall Clean
Build to a moderate 3 rep high hang Clean
CrossFit Wig Wag 