CrossFit Wig Wag – Weightlifting
Weightlifting
EMPTY BARBELL COMPLEX X3
3 Muscle Snatches from mid shin+Snatch Balances to 6”, Parallel, Squat+3 Zotts Presses
*Zotts Presses are extremely difficult, if you cannot perform these with a weighted barbell, do it with a PVC pipe.*
Power Snatch+BTN Snatch Grip Push Press+Power Snatch+BTN Push Jerk+Power Snatch+Heaving Snatch Balance
5 Complexes @ 60% of 1RM Snatch
*Once again play it by feel, if squatting isn’t happening get into a deeper power position on the Heaving Snatch Balance. If you Struggle getting into the OHS position drop into a deeper power position in the Heaving Snatch Balance.*
Power Clean+ Push Press+Power Clean+Push Jerk+Power Clean+Split Jerk
5 Complexes@60% of 1RM Clean and Jerk
Weightlifting
STRENGTH CYCLE
W1
4×5@70%
1×3@75%
2×2@80%
1×1@90%
Dead Lift
Shoulder Press
Core
3 Rounds
10 Weighted Sit Ups
20 Weighted Russian Twists
CrossFit Wig Wag 