CrossFit Wig Wag – Weightlifting
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%
CrossFit Wig Wag 