CrossFit Wig Wag – Weightlifting

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2 Empty Barbell Complexes

3 Pos. Muscle Cleans+3 Front Squats

Full Grip Front Squat

Build to a 5 rep within 20 minutes

*im less concerned with the amount of weight you squat. I want you to focus on being able to maintain a full grip on the bar while you front squat while still maintaining a good front rack position. If you find your heavy quick do 5 sets of 3 at a lesser weight.*

Muscle Clean


3 Pos. Clean (high hang, hang, ground)

3 complexes@60%

3 complexes@65%

High hang clean


Hang Clean




Clean Grip shrugs

5×3@100% of Clean

Shoulder Press w/3 sec. negative


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