CrossFit Wig Wag – Weightlifting
Weightlifting
2 Empty Barbell Complexes
3 Shoulder Presses+3 Push Presses+3 Jerk Balances
Jerk Balance
3×3@60% of Jerk Balance
BTN Jerk Pos. Push Press
5×3@60%
*if you do not have any #’s for this take 15 min and build to a 5 rep*
2 Push Presses+Jerk
5@65% of Push Press
Push Jerk
4×2@70%
Split Jerk
4×2@70%
Leg Finisher
50 alt. Body weight Lunges
20 RDL’s
3 sets with 2-3 minute rest in between sets
Barbell Reverse Curls
3 Max effort sets, drop weight every set, and rest 2-3 minutes between sets
CrossFit Wig Wag 