06222021

CrossFit Wig Wag – Weightlifting

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Weightlifting

Burgner Warm Up

3 Dip and Drive Shrug+3 Dip Drive High Elbows+3 High Hang Muscle Clean+3 Front Squats+3 Tall Cleans (change levels every balance)

Build to a Moderate Complex

Muscle Clean+Power Clean+Squat Clean

*take no more than 10 minutes on this complex*

**stop building once you rebend you knees on the Muscle Snatch**

Tempo Clean Pull+Hang Clean

*Take 5 sec. on the tempo once the bar makes contact with you hip pocket, shrug*

5 Complexes @ 80% of Clean

Clean

5×2@80%

1×3@60%

1×3@70%

1×3@80%

3×3@95%

Good Morning

Seated Press

RDL

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