04122021

CrossFit Wig Wag – Weightlifting

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Weightlifting

Empty Barbell Warmup x3

3 Snatch Grip DL’s+3 High Hang Muscle Snatches+Snatch Balance to 6”, parallel, squat

Muscle Snatch

3×5@60% of Muscle Snatch

*These do not have to be touch and go*

**If you do not have a Muscle Snatch take 10 minutes to find a 3 rep, do not spend more than 10 minutes on this.**

Barski Snatch:

3 High Hang Snatches

7 Complexes @ 60% of Snatch

*Every Snatch I want you to change levels, if you have issues squat snatching you will just go as low as you can in a Power Snatch. For my Squat Snatchers your last Snatch in the complex will be a Squat Snatch*

Weightlifting

STRENGTH CYCLE

Within this strength cycle I want you to base your working weight off of 80% of you 1RM’s. So what ever your 80% is you will input that into your working sets for this cycle. Good Luck and make some gains!!!!

W1

3×8@65%

1×5@70%

2×2@75%

1×1@80%

Lifts for the day:

Back Squat

Sumo DL (Touch and Go, THESE ARE NOT SINGLES)

Bench Press

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