CrossFit Wig Wag – Weightlifting
Weightlifting
EMPTY BARBELL COMPLEX X 3
Muscle Snatch from mid shin+OHS+Muscle Snatch from Hang+OHS+Muscle Snatch from High Hang+OHS
Muscle Snatch+3 BTN Strict Presses+Snatch Balance w/3 sec. pause in Bottom Pos.
*You will build to a moderate complex for the day, this will get heavy quick. Spend no more than 15 minutes on this complex, if you finish before 15 minutes good, move on.*
3 Position Snatch
Hang Snatch+Low Hang Snatch+Snatch
5 complexes@65% of your 1RM Snatch
*The two hang snatches have to be unbroken, but you can drop the bar after the Low Hang Snatch then do your final snatch*
Tempo Snatch Grip DL
5×1@100% of Snatch
*10 sec. Up 10 sec. Down*
Weightlifting
This week is not really demanding in terms of volume with our strength cycle, so we will be kicking it up a notch with skill transitions in the OLY work.
Strength Cycle
1×5@80%
Front Squat
Seated Shoulder Press
Dead Lift
5 Rounds
10 alt. Single Leg V-Sits
10 V-Sits
CrossFit Wig Wag 