CrossFit Wig Wag – Weightlifting
Weightlifting
1 Muscle Clean+1 Tall Clean+3 Zotts Press
3@75% of Zotts Press
-This complex will be extremly light compared to our work.
-If you look at the complex and say to yourself I can only do a PVC pipe or an empty bar. That is fine, do that.
Halting Positional Clean Work from Ground Up.
halts at 1” from ground, low hang (below knee), hang (above knee).
1@60%, 2@65%, 3@70%
-As you begin to lift the bar from the ground you will halt (2 sec. pause)at 1” above the ground then clean, drop the bar. Lift to the low hang position (below knee) halt then clean, drop the bar. Lift to above the hang position (above knee) halt then clean.
-The focus here is to be in the correct position at each position. Ensuring your hips and shoulders are rising at the same time, maintaing a strong upper torso, etc.
Clean
3×3@75%
Front Squat
8×3@70%
Strict Press
8×3@70%
5 Rounds
10 weighted sit ups
20 Banded Core Press Outs
CrossFit Wig Wag 