CrossFit Wig Wag

Clean Complex

1 Clean High Pull + 1 Hang Power Clean + 1 Power Clean from Ground + Jerk

1 @ %55, 2 @ %60, 3 @ %65

-Percentages based off 1 RM Power Clean

***You can drop the bar after the hang snatch and clean, you do not have to stay attached to the bar. Key here is to have the high pull and hang movement translate to the snatch or clean from the ground. Same high pull and same contact point from the hang.***

1 1/4 Front Squats

3×3 @ %65 of your clean

-Point of performance is to keep your core strong, upper body upright, and not to let your elbows/bar drop forward as you bounce out of the front squat.

-If you do not have any numbers for a front squat or squat clean. Build to a heavy 3 rep Front Squat which will be logged for future use.

Bench Press

12×3 @ %60

-Try to keep a 30 second rest in between sets. This isnt just for strength but it also for that PUMP!!!!

Barbell Row Super Set

3 sets

10 barbell row

10 dumbbell row left arm

10 barbell row

10 dumbbell row right arm

-Use %50 of your barbell row number throw that on your barbell.

-Use a dumbbell that is %50 of your barbell weight.

Jerk Drops

-Build to a 3rep

-This is for technique and footwork when it comes to dropping into the jerk. Quick feet and quick lockout.

Push Press+Push Jerk+Split Jerk

2@%60, 3@%65

-3 second pause in the dip of all 3 movements. Maintain a nice strong, tight core, and explode out of the dip.

-This will help develop your posture and position in the dip and cause you to focus on really exploding out of the dip to launch the bar of your shoulders.

Back Rack Reverse Lunge

-Build to a strong 5 rep each leg

-QUALITY OF MOVEMENT!!! if you are stumbling all around like a drunken sailor trying to get the 5 reps. Back off and get 5 solid strong reps.

Sumo Dead Lift High Pull

-If you have numbers for this movement give me 3×5@%65

-If you do not have any numbers for this movement build to a moderate 5 rep