CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Snatch Complex:
1 Snatch + 1 Hang Snatch
Metcon
Ingrid (Time)
10 Rounds For Time:
3 Snatches (135/95 lb)
3 Burpees Over the Bar
To learn more about Ingrid click here
04052021
CrossFit Wig Wag – Weightlifting
Weightlifting
Muscle Snatch+Snatch Grip Push Press+Snatch Grip Push Jerk
5 sets @75% of Muscle Snatch
Hang Power Snatch Doubles w/Glued Feet
*Build to a heavy Double, yes this is connected*
**With the Glued Feet I want your feet already set in the receiving position, I want us to work on reaching deeper into depth instead of star fishing out**
Build to a moderate Heaving Snatch Balance
**If you cannot get into full depth you will be doing a Snatch Grip Push Jerk**
Snatch Grip Push Press
12×3@60% of Snatch
Snatch Grip DL to Low Hang w/5 sec pause
5×3@75%
Weightlifting
With the new strength cycle starting next week here are the lifts we will be working with during the cycle. So if you do not have any data on these lifts find them this week.
Back Squat
Front Squat
Back Rack Foward Lunge
Good Mornings
Shoulder Press
Bench Press
Seated Shoulder Press
Snatch Grip Push Press (this will be based off our snatch numbers)
Dead Lift
Sumo Dead Lift
RDL
Barbell Row
CrossFit Wig Wag 