CrossFit Wig Wag – Weightlifting
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%
CrossFit Wig Wag 