08242021

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

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

5×3@60%

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

3 complexes@60%

3 complexes@65%

High hang clean

4×2@70%

Hang Clean

4×2@70%

Clean

4×2@70%

Clean Grip shrugs

5×3@100% of Clean

Shoulder Press w/3 sec. negative

5×5@60%

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s