CrossFit Wig Wag

Bench Press

8×8@50%

Barbell Step Ups

8×8@50%

Alt. DB Overhead Press

8×8

Weighted GHD Back Ext.

8×8

DB Floor Press

8×8@50% of Bench

Overhead DB Tricep Ext.

8×8

Reverse Fly

8×8

OLYMPIC

WEEK 5 DAY 3

Muscle Clean

5×3@60%

Build to a Light 5 rep Full Grip Front Squat

Tall Cleans

Build to a 3 rep

Positional Clean Grip RDL 5×2@60% of Clean

*stand the bar up*

**Dip to High Hang back up, Lower to Hang then back up, lower to Low Hang then back up.**

Hang Power Clean

8×8@50%

Pull Up

8×8

**take away a band width from what you were using the previous 3 weeks**

DB Step Down

8×8

Single Arm DB Row

8×8

DB Pull Over

8×8

Barbell Reverse Curl

8×8

DB Preacher Curl

8×8

OLYMPIC

WEEK 1 DAY 2

1 1/4 Front Squat

5×3@60% of Clean

Deficit Clean Grip DL

5×5@60% of Clean

Shoulder Press w/tempo negatives

12×3@50%

*After every rep 3 second tempo back to shoulder.*

RDL

12×3@60%

Barbell Row

12×3@60%

Incline Bench

8×8@45%

Wide Stance Good Morning

8×8@50%

DB Arnold Press

8×8

Barbell Glute Bridge

8×8

Dips (ring, bench, or box)

8×8

DB Front Raises

8×8

Barbell Skull Crusher

8×8

OLYMPIC

WEEK 1 DAY 1

Empty Barbell Complex*3

Clean Grip DL to Low Hang Pos.+Clean Grip DL to Hang Pos.+Clean Grip DL to High Hang+3 Pos. Clean+3 Full grip FS

Clean from 1″+Low Hang Clean+Hang Clean

*Build to a heavy complex*

**quick pause @ each position**

***drop the bar after each clean***