CrossFit Wig Wag – Weightlifting

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Jerk Balance


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


**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**


Evil Wheels


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