CrossFit Wig Wag – Weightlifting
Weightlifting
Strict Press into Jerk Drop (Jerk Balance)
3×3 @ 70%
-Go off Jerk Drop/Jerk Balance #’s
-As you begin to press the bar drop underneath it with fast feet and a quick lockout.
-Press the bar to above eye brow which is where you drop into the receiving position.
-This is great for working footwork.
2 SplitJerks w/pause in Dip+1 SplitJerk (no pause)
1@55%, 2@60%, 3@65%
-If you do not have numbers build to a moderate complex in 5 sets
-Maintain that strong core high elbows with upright body in the dip. Focus on maintaining position and exploding out of that Dip.
Weightlifting
Split Jerk
3×3 @ 70%
-Build to a moderate 3 rep if you do not have any numbers.
Back Rack Reverse Lunge
3×5 @ 70%
Sumo DL High Pull
3×5 @ 70%
Barbell Row
12×3 @ 65%
-Use the same work to rest ratio as we did for Strict Press.
Core
5 Rounds
5 Weighted Turkish Sit Ups
20 Russian Twists
CrossFit Wig Wag 