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CrossFit Wig Wag – Weightlifting

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Weightlifting

Empty Barbell Complex:

2 Tempo Clean DL’s+1 Drop Clean+3 Front Rack Zotts Presses

High Hang Muscle Clean+High Hang Power Clean+High Hang Squat Clean(or low power)+Jerk

**Build to a heavy Complex**

Deload weight to 80% of heaviest complex and do 10 complexes at that weight.

Build to a moderate 3 rep high hang clean, these do not have to be connected. Do not exceed 80% of best clean.

Shoulder Press

**Load bar up to 60% of Shoulder Press, then do 5 sets of 5 with a 5 second tempo in the negative for the 3rd rep of each set**

5×10 Supermans

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