CrossFit Wig Wag – Weightlifting
Weightlifting
5 Position Pausing Snatch
3@50%, 3@55%, 3@60%
-3 second pauses at below the knee, above the knee, launch point; then back down to above the knee, below the knee, and then a touch and go snatch.-
-I will be counting the pauses so this will be done as a group instead of on your own.-
-The focus is to maintain proper body position and proper bar path. Due to the long time under tension we’re going lite, but if you need to go lighter than the prescribed percentages DO IT, weight is not the focus here. Technique is.-
Snatch Pulls
5@75%, 5@80%, 5@85%
-Do this in singles.-
5×5 glute ham raises with a 3 second pause at the top.
-Tighten your core and glutes on the hold, we’ll have to take turns since we only have two.-
CrossFit Wig Wag 