CrossFit Wig Wag – CrossFit
Metcon
Andi (Time)
For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
♀ 45 lb. ♂ 65 lb.
To learn more about Andi click here
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CrossFit Wig Wag – Weightlifting
Weightlifting
Empty Barbell Complex x 3
2Tempo Clean DL+High Hang Muscle Clean+Hang Muscle Clean+2 Tall Cleans+3 Front Rack Zotts Press
Barski Clean
1 High Hang Muscle Clean+1 High Hang Power Clean+ 1 High Hang Squat Clean
**If you cannot squat clean make your third clean slightly deeper than the 2nd clean**
Build to a Heavy Barski Clean
3 High Hang Cleans (all cleans must be connected, cannot drop the bar)
**This is only a dip to the High Hang Position, there is not hinging at the hips**
** You decide if you want to Power or Squat, or even a combination of both; but there is not muscle clean in this section.**
Build to a moderate 3 rep 1 1/4 Front Squat
**Do not exceed more than 80% of best Clean. I want you to be strong in this 1 1/4 front squat, maintain that strong front rack position. Once you loose good position call it a day.**
Shoulder Press
3×5@65%
Barbell Good Mornings
3×10@65%
CrossFit Wig Wag 