CrossFit Wig Wag – Weightlifting
Warm-up
5 min
Burgener Warm up:
5 dip & shrugs
5 dip, shrug, high elbow
5 muscle Snatch
5 OHS
3 high hang snatch
3 low hang snatch
3 full snatch
Weightlifting
30 min
Snatch – Power or Squat your choice
Warm up to 60% of your best Snatch then….
Snatch:
70%, 75%, 80%, 70%, 75%, 80%, 70%, 75%, 80%
Weightlifting
15 min
Snatch Pulls from ground, do singles:
85%x3, 90%x3, 95%x3
Finisher
10 min
50 T2B or 50 K2C
CrossFit Wig Wag 