CrossFit Wig Wag – Weightlifting

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Empty Barbell Complex

Burger Warmup (Snatch) Do Once

5 Dip and Shrugs

5 Dip Shrug High Elbow

3 Muscle Snatch


3 Snatch Balance

Empty Barbell Complex Do 3 Times

Muscle Snatch Mid Shin+Muscle Snatch Hang+Muscle Snatch High Hang

Muscle Snatch from Ground+Power Snatch from Hang+High Hang Squat Snatch

5 complexes@70% of 1RM Muscle Snatch

Power Snatch+BTN Push Press+Power Snatch BTN Push Press+Power Snatch+BTN Push Press

5 sets@ 60% of 1RM Power Snatch

3 BTN Strict Press+Snatch Balance

**Build to a moderate Complex, this will be a light Complex**

Shoulder Press


Good Mornings


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