09072022

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

Halting Clean

2×2@50%

2×2@55%

3×2@60%

3×2@65%

2×2@70%

**you will do a tempo clean DL to the hang position, once there you will pause for 2 seconds into a fast hang clean**

Hang Clean Pulls

3×5@60% of Clean

**Stand the bar up lower into the hang position and stand tall, when the bar makes contact with you pull, repeat 5 times.**

Tall Cleans

3×3@60% of tall clean

**You wil stand tall, shrug, and drop fast into the bottom of a squat clean.**

***If you do not have a tall clean number build to a 1 rep take no more than 10 minutes. This should not get too heavy***

Shoulder Press

12×3@60%

Barbell Row

8×8@40%