CrossFit Wig Wag – Weightlifting
Weightlifting
1″+Low Hang+Hang+Hang Pull+Hang Clean
1@50%
2@55%
3@60%
3@65%
2@70%
**you will DL the bar to 1″ then pause, rise to the Low Hang then pause, rise to the hang then pause, into a Hang High Pull, then lower to the hang position for a hang clean.**
Muscle Clean
3×3@70%
Front Rack Zotts Press
3×3@70%
**if you are not proficient enough at FR Zotts go lighter use an empty bar or PVC. If you do go lighter change your sets to 5×3**
Shoulder Press
10×3@65%
Pendlay Row
8×8@40%
CrossFit Wig Wag 