CrossFit Wig Wag – Weightlifting
Weightlifting
Muscle Snatch+Snatch Balance+2 Zotts Presses
3@85% of Zotts Press
Snatch
3×2@85%
Snatch High Pull (from ground)+Hang Snatch High Pull(above knee)+Hang Snatch
3@75% of Snatch
*Key here is to obviouslly watch how you pull on the bar. Your feet should still be in the same place as they started at the end of the 2 high pulls. If you are going forward, you are letting that bar come too far out. If you are stumbling back, you are trying to pull that bar back instead of straight up. HIGH ELBOWS ON THE PULL.*
Snatch Balance w/10 sec. pause in the bottom position
3@85% of 10 sec. pause OHS
*We have practiced this 10 sec. pause in the OHS, but now can you add action into it and maintain the pause instead of ”easing” your way down.*
Shoulder Press (strict Press)
10×3@65%
Core
4 Rounds
25 ab mat sit ups
10 weighted side bends each side
CrossFit Wig Wag 