CrossFit Wig Wag – Weightlifting

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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


*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


Split Jerk


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

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