CrossFit Wig Wag – Weightlifting
Build to a heavy Snatch for the day
-Then deload the bar to 65%of your heaviest lift of the day and do 6×3@65% of your heaviest snatch for the day.
Build to a heavy Clean and Jerk for the day
-then deload your bar to 65% of today’s heaviest Clean and Jerk and do 6×2@65% of your heaviest Clean and Jerk for the day.
Pendlay Row with a 3 sec. decent
-Build to a 5 Rep
Woo Fly’s (I’ll show you)
Any lower back exercise you want