CrossFit Wig Wag – Weightlifting
Weightlifting
Empty Barbell Complex x 3
3 Tempo Clean Grip DL’s+3 Tall Cleans changing levels on all 3
Front Rack Zotts Press
Take 10 minutes to build to a 3 Rep.
**If you cannot perform the movement change your levels and complete 5 sets of 3 reps at your lowest level**
3 Pos. Muscle Clean (High, Hang, Ground)
3 @ 70%
Tempo Clean DL to the Hang Pos. Then complete a Hang Clean+Clean
7 Complexes @70% of Clean
Weightlifting
Split Squat (use Back Rack Lunge #’s)
5×7 @ 75%
RDL
5×7 @ 75%
Shoulder Press
5×7 @ 75%
CrossFit Wig Wag 