CrossFit Wig Wag – Weightlifting

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This is our first “heavy week” of our Olympic Cycle. So our focus of this week will be to Snatch, Clean, and Jerk at 85% of our 1rep. Take your time when you get to your cleans and snatches hence why there isn’t much programmed today.

Muscle Snatch+Hang Muscle Snatch+Snatch Balance+ OHS

3 complexes at 85% of Zotts Press Weight

Muscle Clean+Hang Muscle Clean+Tall Clean+Front Squat

3 complexes at 85% of Front Rack Zotts press

**Use these first two complexes as warmups for our Snatches and Cleans for the Day, they are supposed to be relatively light.**



3×2@ 85%


3×2@ 85%

**You shouldn’t have to deload your bar going from the snatch to the Clean. So don’t waste time or energy into building back up for your Clean.**

**We will once again video our second set of the Snatch, Clean, and Jerk this week. Send the videos to me and we will do some breakdowns of everyone’s lifts on Wednesday and maybe Thursday before class.**