CrossFit Wig Wag – CrossFit

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1 Clean DL to Launch Point + 1 Low Hang Clean + Clean from Ground + Jerk

Build to 70% of 1RM clean & Jerk then do

3 comps. @ 70%

3 comps. @ 75%

3 comps. @ 80%

Purpose is technique and focusing on positions not how fast you can get through the weight lifting. Take your time and focus on good technique.

Metcon (Time)


Hang Squat Cleans

Pull Ups
Select a weight you can cycle the BarBell with, but not light enough to the point you’re unbroken on every round.