03012021

CrossFit Wig Wag – Weightlifting

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Weightlifting

Empty Barbell Complex x 3

2 tempo snatch grip DL+High Hang Muscle Snatch+Hang Muscle Snatch+Snatch Balance+3 Zotts Presses

Barski Snatch

High Hang Muscle Snatch+High Hang Power Snatch+High Hang Squat Snatch

**Complete 5 Complexes at 60% of your 1RM Snatch**

***If you cannot Squat Snatch I want you to try getting into a deeper receiving position then you normally would on a Power Snatch***

Build to a heavy Barski Snatch Complex

3 High Hang Snatches (all connected, cannot drop bar between reps)

**This is only a dip to the High Hang Position, there is not hinging at the hips**

** You decide if you want to Power or Squat, or even a combination of both; but there is not muscle snatch in this section.**

Build to a moderate Snatch Balance

**This is not a heaving snatch balance so there is not dip and drive, it is just a straight drop into the receiving position. I do not want this rep to be a struggle or a 1RM. Go by feel, I want you to feel confident about your last rep.**

Positional Snatch Pull

DL to 1”+DL to Low Hang+DL to Hang+DL to Launch into Pull

**You will DL to 1” then back to ground, DL to Low hang then back down, DL to Hang then back down, the stand the bar up into a High Pull. Make sure you are maintaining position and getting the elbows high and outside for the high pull.**

Weightlifting

Weekly Succesory Work

Zotts Press

3×3 @60%

Front Rack Zotts Press

3×3@60%

Dumbbell Row

5×5 you choose the weight

**fast up, 5 sec. tempo down**

Bench Press

10@50%, 8@55%, 6@60%, 10@55%, 8@60%, 6@65%

Sumo Dead Lift High Pull

12×3@60%

022621

CrossFit Wig Wag – CrossFit

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Metcon

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

Finisher

Metcon (AMRAP – Reps)

AMRAP x 5

1 R Leg V Sit + 1 L Leg V Sit + 1 V Sit
Complete as many V Sit complexes as you can in 5 mins.

022521

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

2 sets:

500/400m Row

-rest 2:00 between sets-

3 sets:

400/300m Row

-rest 1:30 between sets-

4 sets:

300/250m Row

-rest 1:00 between sets-

5 sets:

200/150m Row

-rest :30 between sets-
Goal:

Sustain your pace. Pick one and stay there.

02252021

CrossFit Wig Wag – Weightlifting

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Weightlifting

Power Snatch+BTN Snatch Grip Push Press+ BTN Snatch Grip Push Jerk

2@65%, 3@70%, 3@75%, 2@80% (Based of 1RM Power Snatch)

Power Clean+Push Jerk+Split Jerk

(modification for those who only Push Jerk: Power Clean+Push Press+Push Jerk)

2@65%, 3@70%, 3@75%, 2@80% (Based of 1 RM C&J)

Deficit Clean Grip DL’s

5×2@100% of 1RM clean

(Stand on a 25 and rep out some clean grip DL’s)

Scap Angles

3×5 (use weight)

DBall or Sand Bag hug

accumulate 5 minutes

Evil Wheels (bumper plates)

3×10