CrossFit Wig Wag – Weightlifting
Weightlifting
2 Jerk Balance+3 Jerk Pos. Presses
-3 complexes
*Build each Complex*
**This is meant to be light**
2 Jerks w/pause in the dip
-Build to a heavy complex-
De-load bar to 75% of heaviest complex and complete 10 complexes at that weight
5 Jerk singles at same weight
**no pauses, just a regular jerk**
3 Complexes of:
1 Power Clean+1 Push Press+1 Power Clean+1 Push Jerk+1 Power Clean+ 1 Jerk @75% of Push Press Weight
Woo Flies
3×10
RDL
Find a 5 rep if you have not done so. If you have 3×12@60%
Weightlifting
WEEKLY ACCESSORY WORK
Zotts Press
3×3@75%
Front Rack Zotts Press
3×3@75%
Barbell Row
10@50%, 10@55%, 10@60%
Bench Press
10@50%, 10@55%, 10@60%
1 1/4 Front Squats
3×3@70% of 1RM Squat Clean Weight
Bench Dips
5×10
Kneeling KB Press
3×10 each arm
CrossFit Wig Wag 