11172021

CrossFit Wig Wag – Weightlifting

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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

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