CrossFit Wig Wag – Weightlifting
Weightlifting
Empty Barbell Complex x 2
3 Strict Press+3 Push Presses+3 Push Jerks+3 Split Jerks
Empty Barbell Complex x 3
2 Lunging Snatch Balance+3 Split Pos. Presses
Dip&Drive+Jerk
*complete 3 Dip&Drive+Jerk for a complete Complex*
**Complete 8 of these complexes @ 65% of 1RM Jerk**
Dip&Drive w/3 sec Pause in Dip
3×5@60% of Jerk
Bench Press
10×3@65%
(If you did Bench @CFWW this week do
Push Press 10×3@65%)
WooFlies
3×10
3 Rounds
10 Evil Wheels
20 Weighted Russian Twists
CrossFit Wig Wag 