CrossFit Wig Wag – Weightlifting

View Public Whiteboard


Snatch Complex:

1 Snatch High Pull from Ground+1 Hang Snatch+1 Snatch

3 complexes at no more than %70

-First two movements must be unbroken so stay attached to the bar. After the hang snatch you can drop the bar and complete the final Snatch from the ground.

-Obviously with the first Pull were focusing on keeping the elbows HIGH and Outside. You can afford to be patient in the pull. Stand up all the way let the hips come to the bar. After your hips meet the bar PULL. The weight is lighter so if you need to move slower through from the ground you can on the pull to ensure contact is made.

-Remember to push the hips back on the hang. As you bring your hips forward be patient pulling until the bar makes contact with that hip crease.

-On the final Snatch tie the first two parts of the complex together. PATIENCE in the pull. Wait till hip contact is made to snatch the bar.

Clean Complex:

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

3 complexes at no more than %70

-Everything I said about the snatch complex……….do that here in the clean complex as well.

1/4 Front Squats

3×3 @ 60% of Squat Clean weight (this is coming from the rack).

Bench Press

10×3 @ 65% of Bench Press weight

-We know the drill for these large quantity sets

Dead Lift

10×3 @ 65% of DL weight

-If you do not have any numbers for Dead Lift we will be building to a moderate 5 Rep.

GHD Back Extensions


-Obviously we only have two of these so take turns



CrossFit Wig Wag – Weightlifting

View Public Whiteboard


Strict Press into Jerk Drop (Jerk Balance)

3×3 @ 70%

-Go off Jerk Drop/Jerk Balance #’s

-As you begin to press the bar drop underneath it with fast feet and a quick lockout.

-Press the bar to above eye brow which is where you drop into the receiving position.

-This is great for working footwork.

2 SplitJerks w/pause in Dip+1 SplitJerk (no pause)

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

-If you do not have numbers build to a moderate complex in 5 sets

-Maintain that strong core high elbows with upright body in the dip. Focus on maintaining position and exploding out of that Dip.


Split Jerk

3×3 @ 70%

-Build to a moderate 3 rep if you do not have any numbers.

Back Rack Reverse Lunge

3×5 @ 70%

Sumo DL High Pull

3×5 @ 70%

Barbell Row

12×3 @ 65%

-Use the same work to rest ratio as we did for Strict Press.


5 Rounds

5 Weighted Turkish Sit Ups

20 Russian Twists


CrossFit Wig Wag – Weightlifting

View Public Whiteboard


Muscle Snatch+Snatch Balance+OHS

1@60%, 2@65%, 3@70%

-Numbers will be based off your Muscle Snatch numbers.

-This is a warm up complex but also skill transition work.

-Squeeze your glutes, squeeze your quads, activate your core. Then drop into the bottom position of the Snatch.

*If you do not have a 1RM Muscle Snatch, take 5 sets to build to a moderate complex*


Three Position Snatch

1 Hang+1 Low Hang+1 Ground

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

-Create the tension in your your body, get your body set and primed while the the standing position then drive your hips back creating the tension into your positions.

-I’ve told you how to create tension, now it is up to you on how to figure find that tension.

-REMEMBER the bar is going to be hanging, not riding down your legs as you go into these positions.

-Numbers based off your 1RM

*If you do not have a 1RM Snatch, take 5 sets to build to a moderate complex*




-Based off 1RM

-Let the work we did leading up to this translate to your Snatch.

*If you do not have a 1RM build to a moderate 3 Rep*

Tempo Snatch DL


-10 seconds up 10 seconds down.

-Stop at the Launch Position, don’t stand all the way up at the top of the lift.

-This will suck, if your being honest with yourself with the tempo.

-Maintain your strong posture throughout the whole lift. Hips and Shoulders rise at the same time while driving your knees out, as the bar passes your knees bring your hips forward.

-Based off 1RM (go off the 1RM that is heavier)


Over Head Squat

12×3 @ 60%

-Break this up into 3 quick sets four times

***3 sets with 30 second rest between sets with a 1 minute break after the third set. Or if lifting with a swole mate, switch lifters after every 3rd set***

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

Zots Press



Barbell Good Mornings

3×12 @ 60%


Overhead Squat