CrossFit Wig Wag – Weightlifting
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%
