CrossFit Wig Wag – Weightlifting

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Congrats you made it through the first phase of the cycle. For the next three weeks we will be going through a de-load while finding some new numbers for the lifts we have been working on. This will give us time to let the body heal up while working on some technique not just with the Olympic Lifting but also with the strength movements.


3 Empty Barbell Complexes

3 Pos. Muscle Snatch (mid shin+hang+high hang)+1 Snatch Balance+3 Zotts Press

Muscle Snatch+Behind the Neck Snatch Grip Push Press+Behind the Neck Snatch Grip Push Jerk+Snatch Balance

5 complexes at 60% of your Muscle Snatch

**This complex is supposed to be light so we can work on punching out once that bar gets over head. So be strong and quick in the lock out.**

3 Pos. Snatch

Hang+Low Hang+Ground

10 complexes at 60% of your heaviest Snatch

EOMOM for 20 minutes

3 Power Snatches @ 70% of Power Snatch

**Work 1 minutes, Rest 1 minute for 20 minutes**

Turkish Get Ups


**Keep this weight lighter than usual. I want these reps to be touch and go as much as possible while maintaining a solid pace through each of your 5 reps.**

Scap Angles


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