CrossFit Wig Wag – Weightlifting
3 Empty Barbell Complexes:
3 Pos. Muscle Clean (mid shin+Low Hang+Hang)+3 Tall Cleans+3 Front Rack Zotts Presses
Muscle Clean (Ground)+Power Clean(Hang)+Squat Clean(High Hang)
5 complexes @60% of your Muscle Clean
**This complex is supposed to be light. With that being said focus on high elbows and quick elbows through the bar**
Barski Clean (3 consecutive High Hang Cleans)
10 complexes at 60% of your Heaviest Clean
**With these three cleans I want us to change the level in which we receive these cleans.
1st Clean should be in a nice high power
2nd Clean push the depth into a lower power while maintaining good foot position in the receiving position
3rd Clean receive the bar in the squat
EOMOM for 20 minutes
3 Power Cleans every other minute @ 70% of Power Clean
**Work 1 minute, Rest 1 minute for 20 minutes**
Build to a heavy single for the day, if we hit in the range of 90% or above, it was a good day.
D-Ball or Sand Bag Hold
Accumulate 5 working minutes bear hugging a D-Ball or Sand Bag, push the weight.