CrossFit Wig Wag – Weightlifting
Weightlifting
5 sec. Tempo Snatch DL to Hang (above knee) into a Hang Snatch+Snatch (from Ground)
3@70% of Snatch
5 sec. Tempo Clean DL to Hang (above Knee) into a Hang Clean+Clean and Jerk (from Ground)
3@70% of Clean
10 sec up 10 sec down Tempo Snatch DL
3×1@100% of heaviest Snatch
Bench Press
12×3@60%
Back Squat
10×3@65%
Core
3 Rounds
5 Evil Wheels (use change plates)
10 banded press outs each side
CrossFit Wig Wag 