CrossFit Wig Wag – Weightlifting

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Push Press

-Build to a moderate 5 rep Push Press

-We are not looking to PR a 5 rep. We are just warming the hips and shoulders for the upcoming jerks. Do not exceed more than %70.

Jerk Drops

-Build to a 3rep

-This is for technique and footwork when it comes to dropping into the jerk. Quick feet and quick lockout.

Push Press+Push Jerk+Split Jerk

2@%60, 3@%65

-3 second pause in the dip of all 3 movements. Maintain a nice strong, tight core, and explode out of the dip.

-This will help develop your posture and position in the dip and cause you to focus on really exploding out of the dip to launch the bar of your shoulders.

Back Rack Reverse Lunge

-Build to a strong 5 rep each leg

-QUALITY OF MOVEMENT!!! if you are stumbling all around like a drunken sailor trying to get the 5 reps. Back off and get 5 solid strong reps.

Sumo Dead Lift High Pull

-If you have numbers for this movement give me 3×5@%65

-If you do not have any numbers for this movement build to a moderate 5 rep

5 Rounds

10 Ab Mat Sit Ups

20 Weights Russian Twists

Jerk Drops

Back Rack Lunge

Sumo Deadlift High Pull