CrossFit Wig Wag – Weightlifting
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
CrossFit Wig Wag 