CrossFit Wig Wag – Weightlifting

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Drop Snatch

3 sets

-Complete 3 sets of 3 snatches with an empty barbell or lighter.

-Set up in the standing position. Shrug your shoulders. Then drop into the receiving position pulling yourself under the bar.

-You will change levels catching yourself in a high power position, then in a lower power position (right above squat), then hopefully the squat if you are able to.

-If squatting ain’t happening, then just drop into lower power positions.


Muscle Snatch+Hang Muscle Snatch+OHS

2@70%, 2@75%, 3@80%

-Weight will be based off your Muscle Snatch



Overhead Squat


Zotts Press


Good Mornings


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