CrossFit Wig Wag – Weightlifting
Weightlifting
2 Empty Barbell Complexes
3 High Hang Muscle Cleans+3 Front Squats
Muscle Clean
5×3@60%
Barski Clean
3 High Hang Cleans
5 complexes @ 65%
High Hang Clean Singles
3@70%, 3@75%, 5@80%, 3@75%, 5@70%
Clean
5×2@80%
Banded High Pulls
8×8
Kneeling Single Arm KB Press
8×8
*8 reps per arm for a set*
*4 sets on one knee and 4 sets on the other knee*
Banded Press Outs
3×10
*10 reps each side per set*
CrossFit Wig Wag 