CrossFit Wig Wag – Weightlifting
Weightlifting
3 Empty Barbell Complexes
3 Snatch Grip RDL’s+3 High Hang Muscle Snatches+3 OHS
3 Behind the Neck Snatch Grip Strict Presses+3 OHS
Build to a moderate Complex
3 Pos. Muscle Snatch (High, Hang, Low Hang)
5 Complexes @ 65% of Muscle Snatch
Barski Snatch (3 Unbroken High Hang Snatches)
10 complexes @ 65% of Snatch
Tempo Snatch Grip DL (10 sec. up 10 sec. down)
5×1@100% of Snatch
Close Grip Bench
Build to a 5 rep
**add into Wodify**
30 alternating DBall Over the Shoulder
**Grab a DBall or Heavy Bag from the closet in the Cardio Cave and have fun**
CrossFit Wig Wag 