CrossFit Wig Wag – Weightlifting
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%
CrossFit Wig Wag 