CrossFit Wig Wag

Box Squat

10×3@60%

Wide Stance Good Morning

3×10@65%

Box Jump

8×8

Double DB RDL

8×8

Reverse Hypers

8×8

DB Pull Over

8×8

OLYMPIC LIFTING

Week 3 Day 3

Push Jerk Balance

5×2@70%

Split Jerk Balance

5×2@70%

Push Press /pause in dip+Push Jerk w/pause in dip+ Split Jerk w/pause in dip

8 complexes@60% of Push Press

Front Rack Zotts Press

*build to a 3 rep*

**if you cannot perform a front rack Zotts press, stack bumper to the height you would be in for the bottom positions of a front squat and complete your front rack Zotts presses from there**

Barbell Row

10×3@65%

Close Grip Bench

10×3@65%

Double DB Snatch

8×8

DB Complex: Side Delt Raise+DB Front Raise

8×8

DB Reverse Flys

8×8

Banded High Pulls

8×8

OLYMPIC LIFTING

Week 3 Day 2

Build to a 3 rep front rack jerk pos jerk

Box Squat

8×3@70% of back squat

Dead Stop Jerk Drives

3@100%

2×3@100%+10#’s

2×3@100%+20#’s

1×3@100%+30#’s

Shoulder Press

8×3@70%

Double DB Bent Over Row

8×8

Barbell Floor Press

10×3@65% of Bench

Back Rack Lunge

3×10 each leg

Dumbbell Chest Flys

8×8

Banded Leg Extension

8×8

Rolling DB Tricep Extension

8×8

Box Step Ups (body weight)

5×20 (20 total)

OLYMPIC LIFTING

Week 3 Day 1

Empty Barbell Split Jerk Balance

3×3

Build to a heavy complex of:

Dip w/pause for 3 sec into jerk w/3 sec overhead holdx2

Deload bar to 5@65%, 3@70%, 2@75%, 2@80%