07142021

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

2 Empty Barbell Complexes

3 Shoulder Presses+3 Push Presses+3 Lunging Jerk Balances

Jerk Balance

3×3 @60% of Jerk Balance

BTN Jerk Pos. Push Press

Build to a set of 3 in 15 minutes

**After you find a 3 rep complete 3 sets at 70% of your 3 rep**

Shoulder Press+Push Press+Jerk

5 complexes@70% of Shoulder Press

Dip and Drive w/pause in dip+Jerk w/pause in dip+Jerk

5 complexes@75% of Jerk

Build to a 1 rep Barbell Row

**If there is tim de-load the bar to 40% and perform 8×8 at that weight**

Barbell Row

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