CrossFit Wig Wag – Weightlifting
Weightlifting
BODYBUILDING
WEEK 12 DAY 1
Rack Pull
8×8@55% of DL
Barbell Floor Press
8×8@55% of Bench
Split Stance Good Mornings
8×8@55% of Good Morning
DB/KB Clean and Press
8×8
Single Leg GHD Back Ext.
8×8
Barbell JM Press
8×8
Kneeling Landmine Press
8×8
Push Up to Renegade Row
8×8
OLYMPIC
WEEK 1 DAY 1
3 Empty Barbell Complex
3 Full Grip Front Squats+3 Jerk Balances+3 Shoulder Presses
Build to a heavy complex of:
Dip/3 sec. pause+dip+Jerk
De-Load bar to 60% of complex and complete 5@60%, 3@65%, 2@70% of heaviest complex
Single Arm DB Row
8×8
DB Tricep Ext
8×8
CrossFit Wig Wag 