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CrossFit Wig Wag – Weightlifting

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Weightlifting

Muscle Clean+2 Tall Cleans+ 3 Front Rack Zotts Presses

-3 complexes with increasing weight-

*This will be light*

Tempo Clean DeadLift to Hang Position into Clean+Hang Clean

-Build to a heavy Complex-

**So with this complex we are rising at a slow 3-5 sec. tempo to the hang position once at the hang position (above knee) I want fast acceleration into a clean. We are trying to work on maintaining a strong position in the first pull and speed through the middle in the second pull. So focus on maintaining position with hips AND shoulders rising at the same time during that tempo.**

Once you find a heavy complex deload your bar to 75% of your heaviest complex.

Then complete a complex every 90 seconds for 10 rounds

Keep the same weight and complete 5 singles at the same weight.

*I want these cleans smooth, take what we have just worked on in the complex and the EMOM and move fast with it.*

Shoulder Press

5×5@60% (Every rep I want a fast up and a 3-5 sec. tempo on the way down)

Core

3 Rounds

3 Turkish get ups each side (choose a weight you can move comfortably and unbroken with)

10 Weighted Turkish sit ups

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