CrossFit Wig Wag – Weightlifting
Weightlifting
5 sec. tempo DL to Hang Position into Hang Snatch+Snatch
2@60%, 2@65%, 3@70%
5 sec. tempo DL to Hang Position into Hang Clean+Clean
2@60%, 2@65%, 3@70%
-With this complex you are tempo DL’ing to the hang position then going into the clean or snatch.
-Focus on keeping your position during the tempo, then bringing your hips through fast after the bar passes your knees
Weightlifting
Pendlay Row
8×3@70%
Strict Press
8×3@70%
Back Rack Reverse Lunge
8×3@70%
Core
100 Abmat sit ups
CrossFit Wig Wag 