CrossFit Wig Wag – Weightlifting
Weightlifting
Push Press
8×3 @ 70% (of push press)
-Think of this as more of a warm up.
Jerk Balance (Jerk Drops)
3×3 @ 75% (of Jerk balance weight)
-Lets start from the strict press.
-As the bar passes your eyes drop into the Jerk.
-There is no dip, there is no re-dip, there is only press and drop.
Complex:
1 Push Press+1 Push Press+1 Split Jerk
1@60%, 2@65%, 3@70% (percents based of Jerk)
-The Push Presses should be slightly difficult, but still focus on that strong dip and drive.
-You will feel some reprieve in the Split Jerk
Work:
Jerk
3×3@75%
-I know I have been a little more biased towards the Split Jerk, but if you feel more comfortable utilizing the Push Jerk; please do.
-These complexes and everything else can be easily modified for a Push Jerk. You be the one to decide.
Pendlay Row
8×3@70%
RDL
3×8#70%
