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CrossFit Wig Wag – Weightlifting

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Weightlifting

Snatch Complex

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

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

-Percentages based of 1 RM Power Snatch

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.

Core

Evil Wheels

3 sets of 10

-Google it, but ill be there all day and I’ll show you.

-This will not be ”fun”

Bench Press

Front Squat