CrossFit Wig Wag – Weightlifting
Weightlifting
Empty Barbell Complex x 3
Jerk Balance+3 Jerk Presses+Jerk Balance+3 Jerk Presses
Build to a heavy Jerk Balance
Build to a heavy complex
3 Jerk Dips w/3 sec pause in Dip+Jerk
**You will dip and hold for 3 sec. then drive out of the dip 3 times before you complete 1 complete jerk**
Build to a moderate 3 rep push jerk
**Do not exceed 80%**
MuscleClean+PushPress+MuscleClean+PushPress+MuscleClean+PushPress
3 of these complexes at 60% of Push Press
5 Rounds
10 Leg Raises
10 Weighted Sit Ups
10/10 Weighted Russian Twists
CrossFit Wig Wag 