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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

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