05052021

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

Empty Barbell Complex x 3

3 Front Squats+3 Jerk Balances+3 Jerk pos. presses

Shoulder Press w/tempo decent

3×5@60% of Shoulder Press

*After you press you will bring the bar back down slowly with a 3-5 second tempo. After the bar reaches your shoulders it will be a fast press. So, fast press up and slow on the way down.*

2 Dip and Drives+1 Push Jerk+2 Dip and Drives+1 Split Jerk

5@75% of Jerk

Clean and Jerk

5×2@75%

Back Squat

7×5@82.5%

RDL

7×5@82.5%

Bench Press

7×5@82.5%

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 )

Google photo

You are commenting using your Google 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