Day: November 23, 2021

CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 12 DAY 3

Back Squat

8×8@55%

Power Clean

8×8@55%

Chin Ups

8×8

Banded Leg Extensions

8×8

Barbell Row

8×8@55%

DB Step Ups

8×8

Barbell Bicep Curl

8×8

Banded High Pulls

8×8

OLYMPIC

WEEK 1 DAY 3

Push Jerk Balance

3×3 w/empty bar

Split Jerk Balance

3×3 w/empty Barbell

Build to a moderate 1 rep Split Jerk Balance

*Once you start having to dip, stop.*

Build to a moderate 3 rep Behind the Neck Split Position Push Press

Power Clean+Push Press+Power Clean+Push Jerk+Power Clean+Split Jerk

5 complexes @70% of Push Press

CrossFit Wig Wag – CrossFit

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Weightlifting

1 1/4 Front Squat

Build to a 3 rep

Metcon

Metcon (AMRAP – Reps)

Ladder x 15

3-6-9-12-15-18…

KB Swings

Deadlifts (60-65% 1RM)

OA KB Cleans

*30 DUs after each round.
Continue adding 3 reps until time runs out.

KB Cleans do not have to alternate but you must do all reps on both your R & L.