CrossFit Wig Wag – Weightlifting
Weightlifting
Assault Bike Sprints
5 12Cal Sprints
**Rest as needed between sets**
3 Empty Barbell Complexes
3 Snatch Grip DL’s+3 Pos. Muscle Snatch+3 BTN Snatch Grip Strict Presses
Muscle Snatch
5×3@65% of Muscle Snatch
Build to a 3 rep BTN Snatch Grip Strict Press
Muscle Clean
5×3@65% of Muscle Clean
Clean Grip Pausing DL’s
1″, Low Hang, Hang, High Hang
5@65% of Clean
DB Row Superset
10 L
10 Both
10 R
10 Both
CrossFit Wig Wag 