CrossFit Wig Wag – Weightlifting
Weightlifting
2 Empty Barbell Complexes
3 RDLs+3 Muscle Cleans+3 Front Squats+3 Presses
Muscle Clean+Push Press+Muscle Clean+Push Jerk+Muscle Clean+Split Jerk
3 complexes@75% of Muscle Clean
Clean Grip DL to 1″ w/3 sec. Pause then to Hang Pos. Hold for 3 sec. into Clean+Clean and Jerk
5 Complexes@70% of C&J
Clean and Push Jerk
3×2@75% of C&J
Clean and Split Jerk
3×2@75% of C&J
Back Squat
12×3@60%
Single Leg DB/KB RDL
10×6
CrossFit Wig Wag 