CrossFit Wig Wag – Weightlifting
Warm-up
3 Position clean drill with PVC.
Weightlifting
Clean Complex
1 Muscle Clean+1 Power Clean+1 Squat Clean
Complex does not have to be touch and go, but as you max out a clean record the 1 rep and move on through the complex without the maxed clean.
1RM Muscle Clean (Total Weight)
Muscle Clean (1 Rep Max)
1 RM Power Clean (Total Weight)
Power Clean (1 Rep Max)
1 RM Squat Clean (Total Weight)
Squat Clean (1 Rep Max)
Finisher
5×10 lightweight straight leg dead lifts
*on the 10th rep of each set, explode with your hips hitting the launch point*
CrossFit Wig Wag 