CrossFit Wig Wag – Weightlifting

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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