CrossFit Wig Wag – Weightlifting
Weightlifting
This week we of course are going to be deloading, but will mainly be focusing on our Olympic Lifts. The way I am programming this week is a sample sample of how our next cycle will be.
Weightlifting
Barski Snatch with Glued Feet
-Build to a heavy complex then deload the bar to about 65% and do 5 complexes at that weight.
**within this complex we are going to complete three high hang snatches while trying to get lower in our receiving position, but our feet are already in squat width. The idea behind this is so we don’t star fish and to help us understand we can get lower in out receiving position while power snatching.**
Barski Clean with Glued Feet
-Build to a heavy complex then deload the bar to about 65% and do 5 complexes at that weight.
Jerk Balance+3 Split Jerk Presses
-Build to a heavy complex then deload the bar to about 65% and do 5 complexes at that weight.
**You will do one Jerk Balance and remain in the Split Jerk position and complete three strict presses from the Split Jerk position.
Weightlifting
Build to a three rep Behind the Neck Snatch Grip Push Jerk with glued feet
**You will set up on the rack, with barbell on your back, with a snatch grip, and feet in a squat width. Same concept as the complexes, I do not want you to move your feet. We are working on a strong punch out.**
Single leg RDL w/KB or DB
3×10 each leg
CrossFit Wig Wag 