CrossFit Wig Wag – Weightlifting
Weightlifting
EMPTY BARBELL COMPLEX X3
3 RDL’s+3 Clean Grip DL’s+3 High Hang Muscle CLeans+3 Tall Cleans
Muscle Clean
3×5@60% of Muscle Clean
*If you do not have a 1RM Muscle Clean take 10 minutes to find one, no more than 10 minutes.*
**These do not have to be touch and go**
Barski Clean
3 High Hang Cleans
7 Complexes @ 60% of Clean
*Same as the prebvious day work on changing you levels, go by feel. Yesterday was the first day of the cycle, if Squating isn’t happening; then dont force it. Challenge yourself to catch the clean deeper in a power position and do not star fish.*
Weightlifting
STRENGTH CYCLE
W1
3X8@65%
1X5@70%
2X2@75%
1X1@80%
MOVEMENTS FOR THE DAY
Good Mornings
*If you do not have a number for Good Mornings, find a 10 rep for the day*
Snatch Grip Push Press (base this number off your 1RM Snatch)
Core
3 Rounds
10 Leg Raises
10 Turkish Sit Ups
10/10 Weights Side Bends
CrossFit Wig Wag 