06022021

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

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

5×3@70%

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

12×3@60%

Shoulder Press

12×3@60%

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s