CrossFit Wig Wag – Weightlifting

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3 Empty Barbell Complexes

3 Clean Grip RDL’s+3Clean Grip DL’s+Dip and Shrug+Dip Shrug High Pull+High Hang Muscle Clean+3 Front Squats

Working On Changing our Pos. in a Front Rack Press

3 Stict Presses, then drop 2” 3 more presses, then drop to at parallel and do 3 more strict presses, then 3 more presses in the squat

**3 complexes with an empty barbell or lighter**

***If you cannot press in the squat pos. work on getting as low as you can.***

Muscle Clean


Clean+Hang Clean

Find a heavy complex for the day

10min EMOM

Deload your bar to 70% of you heaviest complex and complete one complex every minute on the minute

Hang Clean Pulls

5×3@70% of your heaviest clean

**Stand the bar up, lower down to the hang pos., stand fast, once bar makes contact shrug and pull**

Dead Lift


Shoulder Press