CrossFit Wig Wag – Weightlifting

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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


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