01042022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 6 Day 2

DELOAD WEEK

Bench Press

10@40%, 8@50%, 6@60%, 6@65%, 8@55%, 10@45%

Barbell and DB Row Super Set

3 sets

8 Barbell Rows

8 DB Rows Right Arm

8 DB Rows Left Arm

8 Reverse Grip Barbell Rows

**keep weight on the lighter side**

DB Chest Flys

8×8

DB Reverse Fly

8×8

Finisher:

3 Rounds

15 Decline Push Ups

30 Banded Face Pulls

OLYMPIC LIFTING

Day 2

3 Empty Barbell Complex

Clean Grip

3 Dip and Drives+3 Dip Drive High Elbows+3 High Hang Muscle Cleans+3 Front Squats+3 Tall Cleans

Barski Clean (3 High Hang Cleans)

1@40%

1@45%

2@50%

2@55%

4@60%

3@65%

High Hang Clean Singles

4@70%

3@75%

2@80%

2@85%

Shoulder Press

12×3@60%

Good Mornings

3×12@60%

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