CrossFit Wig Wag – Weightlifting
Weightlifting
BODYBUILDING
WEEK 6 DAY 3
Rack Pull
8×8@45% of Dead Lift
Barbell Floor Press
8×8@45% of Bench Press
Split Stance Good Morning
8×8@45% of Good Morning
(4 sets each leg)
KB Clean and Press
8×8
Single Leg GHD Back Extension
8×8
Barbell JM Press
8×8
Kneeling Arm Landmine Press
8×8
Push Up to Renegade Row
8×8
(8 total reps per set)
OLYMPIC
WEEK 5 DAY 3
3 Empty Barbell Complexes
3 Pos. Muscle Snatch+Snatch Drop+3 Zotts Presses
15 minutes worth of Zotts Press Work
Muscle Snatch into Press Down
Build to a moderate weight, this is not supposed to be heavy.
Snatch Drops w/5 second pause in the bottom position
*Build to a 3 rep, does not have to touch and go. After you complete a rep re-rack the bar take a second and complete another rep at the same weight for 3 reps then add.*
Positional RDL
5 sets@80% of your Snatch
*usually programmed as a positional snatch dead lift working from the bottom up, but today it will be done in reverse.*
**Stand the bar up, dip to high hand then stand, lower to hang position then stand, lower all the way to the ground then stand.**
**after you 5 sets at the positional RDL go in reverse working from the ground up, hitting the same positions, at the same weight, and for 5 sets.
CrossFit Wig Wag 