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%

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