CrossFit Wig Wag – Weightlifting
Weightlifting
EMPTY BARBELL COMPLEX X3
3 High Hang Muscle Cleans+3 Lunging Jerk Balances+3 Jerk Pos. Presses
3×5 Jerk Pos. Press @ 60%
*If you do not have a Jerk Pos. Press take 10 minutes to find a 5 rep, no more than 10 min*
Power Clean+Push Press X3
3 complexes@60% of Push Press
3 Push Presses+1 Jerk w/3 sec. in the dip
7 complexes @ 60% of 1RM Jerk
Weightlifting
STRENGTH CYCLE
Front Squat
4×5@70%
1×3@75%
2×2@80%
1×1@90%
Barbell Row
3×8@65%
1×5@70%
2×2@75%
1×1@80%
CrossFit Wig Wag 