05242021

CrossFit Wig Wag – Weightlifting

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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**

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