09202022

CrossFit Wig Wag – Weightlifting

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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%

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