CrossFit Wig Wag – Weightlifting
Hang Muscle Clean+Tall Clean+3 Front Rack Zotts Presses
3@60% of Front Rack Zotts Press
*weight is based off your Power Clean.
*you are just dropping your hips in a dip, chest stays upright. DO NOT PUSH YOUR HIPS BACK.
*this complex works your pull and speed underneath the bar
*change your level in the receiving position in each Snatch.
***High Catch, Lower Catch, Right Above Squat
Halting Clean(2 sec. pause at each position)
Halt at 1” off the ground then Snatch
Halt at the LOW HANG (below knee)
Halt at the hang (above knee)
3 Complexes at 60% of best Clean
*Point of this complex is to be in the correct position as you come from the ground. So after every snatch drop the bar and move on the the next Clean.
1 1/4 Front Squats
3×3@50% of highest Clean
Single Arm DumbBell Strict Press
**Take 50% of your 1RM Strict Press (shoulder press) then take 60% of that number to find your DB weight. If we do not have a DB heavy enough for you, grab the heaviest one, and add 1 rep for every 5#’s we are short.**