CrossFit Wig Wag – Weightlifting
Weightlifting
Push Press w/pause in dip+Push Jerk w/pause in dip+Split Jerk w/pause in dip
1@50%
2@55%
3@60%
3@65%
2@70%
**%’s based off Push Press**
Dead Stop Jerk Drives
3×5@70%
**set your rack and bar up to the height in which you would be in at the bottom of a dip. From there you will stand as fast as you can, one the bar is in the front rack position after you stand, lower it back to the rack, and reset yourself and complete the sets**
Jerk Balance
3×3@70%
DeadLift
8×3@70%
Box Squat
8×8@40%
CrossFit Wig Wag 