CrossFit Wig Wag – Weightlifting
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
CrossFit Wig Wag 