04132021

CrossFit Wig Wag – Weightlifting

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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

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