CrossFit Wig Wag – Weightlifting

View Public Whiteboard


Snatch Burgner Warm Up

*5 dip and shrugs

*5 dip shrug high pull

*5 high hang muscle snatches

*3 snatch balances


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**


30 Clean Jerks 135/95

**same instructions as Isabel**

Back Squat




Seated Press


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s