11242020

CrossFit Wig Wag – Weightlifting

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Weightlifting

High Hang Muscle Clean+Tall Clean+3 Zotts Presses

3@60% of Front Rack Zotts Press

3 Pos Snatch (1”+Low Hang+Hang)*does not have to be unbroken*

5@65% of Snatch

3 Pos Clean (1”+Low Hang+Hang)*does not have to be unbroken*

5@65% of Clean

Push Press w/3 sec pause in dip+Jerk w/3 sec pause in dip+jerk

5@65% of Jerk

Tempo Front Squat w/3 sec pause in bottom position

**5 sec down w/pause in bottom position then as fast as you can up**

3×3@65% of clean weight

Good Mornings

3×12@60%