CrossFit Wig Wag – Weightlifting

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3 Empty Barbell Complexes

3 Tempo Clean Grip DL’s+3 High Hang Muscle Cleans+3 Jerk Balances

Take 15 minutes and build to a moderate Tall Clean

High Hang Muscle Clean+Shoulder Press

5×3@65% of Shoulder Press

3 Pos. Clean (Hang, Low Hang, Ground)+Jerk

10 Complexes @ 65% of Clean and Jerk

Build to a moderate 3 rep Tempo Front Squat (5 sec. Down, fast up)

Accumulate 5 minutes of Plate Pinches

DB/KB Single leg RDL


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