05132021

CrossFit Wig Wag – Weightlifting

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Weightlifting

Snatch Burgner Warm Up

*5 dip and shrugs

*5 dip shrug high pull

*5 high hang muscle snatches

*3 snatch balances

“Isabel”

30 Snatches 135/95

**if 135/95 is to heavy for you Modify your weight to 70% of your 1RM snatch**

**I want this done EMOM style, so you will be doing 6 sets of 5 reps, no more and no less. Keep the snatches crisp with good technique even under fatigue**

“Grace”

30 Clean Jerks 135/95

**same instructions as Isabel**

Back Squat

10×3@90%

RDL

10×3@90%

Seated Press

10×3@90%

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