CrossFit Wig Wag – Weightlifting
Weightlifting
So this is our first de-load in this cycle. We will be working a lot of Olympic Lifting Complexes and replacing weight with tempo and pauses. Should be a fun week, with that being said when it comes to the complexes we will be mixing in power and squat movements.
Barski Snatch
Muscle+Power+Squat w/5 sec pause in bottom
1×5@ 60% of your heaviest Snatch
*if your 60% is too heavy to Muscle go lighter*
Barski Clean
Muscle+Power+Squat w/5 sec pause in bottom
1×5@ 60% of your heaviest Clean
*if your 60% is too heavy to Muscle go lighter*
Push Press+Push Jerk+jerk
1×5@ heaviest Jerk
Tempo Back Squat 5 down w/ 3 sec. in bottom
5×2@60%
3 rounds
10 V-Sits
30 Weighted Russian Twists
CrossFit Wig Wag 