CrossFit Wig Wag – Weightlifting

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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


Back Squat




Bench Press


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