CrossFit Wig Wag – Weightlifting
Weightlifting
3 Empty Barbell Complexes
3 Shoulder Presses+3 Close Grip OHS+3 Jerk Balances+3 Jerk Pos Presses
High Hang Muscle Clean+Shoulder Press X 3
3 sets@50% of Shoulder Press
Jerk Pos. Press
5×3@70%
Push Jerk+Split Jerk
Build to a heavy complex for the day
10 minute EMOM
**Deload the bar to 70% of your heaviest complex and do 1 complex every minute for 10 minutes.**
Front Squat
12×3@60%
Barbell Row
12×3@60%
CrossFit Wig Wag 