CrossFit Wig Wag – Weightlifting
Weightlifting
Empty Barbell Complex x 3
3 Pos. Muscle Clean(High, Hang, MidShin)+2 Jerk Balances+3 Jerk Pos. Presses
Power Clean+Push Pess+Push Jerk+Split Jerk
5 complexes @ 70% of Push Press
2 Jerks w/3 sec. pause in Dip+Jerk
5 Complexes @ 70% of Jerk
Clean and Jerk
5 @ 70%
Weightlifting
Back Squat
4×9@70%
Sumo Dead Lift
4×9@70%
Bench Press
4×9@70%
**If you do not have a seated press do Shoulder Press**
CrossFit Wig Wag 