03092021

CrossFit Wig Wag – Weightlifting

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Weightlifting

Empty Barbell Complex

Burgner WarmUp (complete once)

5 Dip and Shrugs

5 Dip Shrug High Pull

3 Dip Shrug High Pull Muscle Clean

3 Front Squats (Maintain a full grip on the bar, I don’t want finger tips on the bar, I want you to try hard and maintain a full grip on it)

3 Tall Cleans

3 Position Muscle Clean (Complete Complex 3 times)

Mid Shin+Hang+High Hang

3 Position Clean

Muscle Clean From Ground+Power Clean From Hang+High Hang Squat Clean From High Hang

**Complete this complex 5 times @ 70% of 1RM Muscle Clean**

Power Clean+Push Press+Power Clean+Push Press+Power Clean+Push Press

**Complete this complex 5 times @ 70% of 1RM Push Press**

Muscle Snatch

3×5@70% of 1RM Muscle Snatch

Bench Press

12×3@60%

3 Rounds

10 Evil Wheels

10/10 Weighted Side Bends

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