CrossFit Wig Wag – Weightlifting

View Public Whiteboard


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%


Back Squat


Sumo Dead Lift


Bench Press


**If you do not have a seated press do Shoulder Press**

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s