CrossFit Wig Wag – Weightlifting
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%
CrossFit Wig Wag 