03162021

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

Empty Barbell Complex x 3

3 BTN Snatch Grip Strict Press+3 BTN SG Strict Press from Power+3 Zotts Press

Empty Barbell Complex x3

3 Tempo Snatch Grip DL+3 Muscle Snatches+2 Snatch Balances

Muscle Snatch

3×5@65% of 1RM Muscle Snatch

1 Snatch Pull+1 High Hang Snatch+1 Snatch

8 complexes @ 65% of 1RM Snatch

**On the Snatch Pull I do not want us pulling high, I want us to shrug at the top of the pull**

Build to a moderate complex of:

Heaving Snatch Balance+OHS w/pause @ bottom

*Once weight is found de-load bar to 80% of complex and complete 3 complexes*

**I want us to keep this complex light, but strong. Feel confident with the weight you ended with for this complex, you should feel as if you had plenty left in the tank after this**

Snatch Grip Push Press

3×5@65% of 1RM Snatch

Good Mornings

10×3@65%

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s