CrossFit Wig Wag – Weightlifting
Weightlifting
Empty Barbell Complex x 2
3 Snatch Grip RDL’s+3 Snatch Grip DL+3 Pos Muscle Snatch+3 Snatch Balances
Muscle Snatch
3×3@75% of Muscle Snatch
YoYo Snatch
5@75%
*1. You will stand the bar up from the ground then
*2. lower to the low hang pos., and stand back up to the high hang pos.
*3. Lower back to the low hang pos., and stand back up to the high hang pos.
*4. After the two ”Low Hang DL’s” you will do a Low Hang Snatch
Snatch
5×3@75%
Front Squat
4×9@72.5%
Barbell Row
4×9@72.5%
Behind the Neck Snatch Grip Push Press
4×9@72.5%
CrossFit Wig Wag 