CrossFit Wig Wag – Weightlifting
Weightlifting
Empty Barbell Complex x2
3 High Hang Muscle Cleans+3 Front Squats+3 Lunging Jerk Balances+3 Jerk Pos. Presses
Jerk Pos. Press
5×3@70% of Jerk Poss Press
**If you do not have a Jerk Poss Press, build to a 5 rep in 15 minutes**
Shoulder Press+Push Press+Jerk
*Build to a heavy complex, once your Shoulder Presses are no longer Shoulder Presses, move on.*
Jerk
5×3@70%
Dead Lift
1×4@65%
1×4@70%
5×4@80%
*this is off our strength cycle, we only have 3 days of the strength cycle this week. So I’m breaking the 3rd day of our strength work up into 2 days.*
Woo Flies
3×10
DumbBell Complex
5 Complexes
10 Dumbbell Rows on Right
10 Dumbbell Rows on Left
Max Dumbbell Pull Overs
**30 sec. rest between complexes**
Ski erg x 5 sets
9 cals only arms
CrossFit Wig Wag 