CrossFit Wig Wag – Weightlifting
Weightlifting
Jerk Balance
3×3@60%
Strict Press+Push Press+Jerk
3@60% of Strict Press weight
2 Jerks w/3 second pause in Dip+Jerk (no pause)
Build to a 5 Rep
*Place your feet in the receiving position of a Split Jerk and do strict presses from this position.
Single Arm DumbBell Row
3×12
**Take 50% of Barbell row weight then take 60% of that weight to find your dumbbell weight. If we do not have a heavy enough of a dumbbell add a rep for every 5#’s were short.
Single Leg RDL
3×10 (10 Each side. So 30 total each leg)
**take 50% of your RDL weight, then take 65% of that number to find your DB or KB weight**
Core
Evil Wheels
3×6
CrossFit Wig Wag 