CrossFit Wig Wag – Weightlifting
Weightlifting
“Barski Cleans”
(High Hang Cleans)
5×3 @ 70% (cannot drop the bar)
*focus on getting that strong shrug and quick elbows through the bar*
Pausing clean dead lift
3@85% 3@90% 3@95%
*3 second pause right below your knee, concentrate on keeping that strong starting position
Push Jerk+Split Jerk
Build to a heavy complex, go by feel we’re not looking to go heavy but working on form. Concentrate on that strong dip and drive plus your footwork.
Core work
3 max Superman holds with 30 seconds rest in between attempts.
CrossFit Wig Wag 