CrossFit Wig Wag – Weightlifting
Build to a heavy complex then deload the bar to 65% and do 5 complexes at that weight.
Build to a heavy complex the deload the bar to 65% and do 5 complexes at that weight.
**YoYo Snatch/Clean and Jerk. You will do 1 Snatch or Clean DL to the Launch Position, then lower back down to the Low Hang Position and stand back up to the Launch Position, then once again lower back down to the Low Hang Position and do 1 Snatch or Clean and Jerk from the Low Hang Position.**
Deficit Snatch Grip Dead Lifts
5×3@65% of Snatch
Tempo Back Squat
Build to a moderate 5 rep, go by feel. I do not want you to struggle during these, I just want you to squat and concentrate on the tempo.
**5 seconds down and fast up.**
50 Weighted AbMat Sit Ups