11262020

CrossFit Wig Wag – Weightlifting

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Weightlifting

We will be doing some wave loading today in the Snatch and in the Clean and Jerk. Thing here is to increase weight throughout the first three waves decrease weight to start the second wave but you must do heavier weight for the second wave. So add 5-10 pounds for each set in the second wave. Your loading will be up to you.

Snatch

Sets-3-3-2-3-2-1

Clean and Jerk

Sets-3-3-2-3-2-1

Tempo Snatch Grip DL (10sec. up 10sec down)

3×1@100% of Snatch

High Hang Clean Shrugs

3×5@70% of clean

RDL

3×12@60%

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