CrossFit Wig Wag – Weightlifting
Weightlifting
1 Muscle Snatch from mid-shin+1 Hang Power Snatch from Hang+1 High Hang Snatch
2 BTN Snatch Grip Strict Presses+1 Snatch Balance+2 OHS
complete 3 of these complexes with an empty barbell
Power Snatch
5 reps @ 90%
*these are singles*
*You have a total of 3 misses available, so make your lifts count. If you hit your first and miss 3 consecutive snatches after that. You are done Snatching. *
As you Build and warm up to your 90% hit multiple reps at each weight as you build. Dial everything in. Don’t be in a rush to get to the 90%.
Back Squat
5 reps @ 90%
*these are singles*
Bench Press
Find a 10 rep max
Core:
Ab circuit if you haven’t done it yet
CrossFit Wig Wag 