CrossFit Wig Wag – Weightlifting
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 