CrossFit Wig Wag – Weightlifting

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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.*



Dead Lift




*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


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

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