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CrossFit Wig Wag – Weightlifting

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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

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