CrossFit Wig Wag – Weightlifting

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Muscle Clean


Front Rack Zotts Press


Clean Pulls

3×2@85% of highest clean

**set up in the Clean position, move throughout the lift as if we were going to clean; but we are just focusing on keeping the bar close and pulling the bar as high as you can. If you feel as if your pull is more of a shrug, that is fine. Percentage is so high we may not be able to pull the bar to our chine like we think we can.**

Bench Press




5 Rounds

10 Banded Press Outs (each side)

10 Weighted Side Bends (each side)

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