CrossFit Wig Wag – Weightlifting
Weightlifting
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
3×10
CrossFit Wig Wag 