CrossFit Wig Wag – Weightlifting
Weightlifting
3 Empty Barbell Complexes
3 Snatch Grip RDL+3 Snatch Grip DL+High Hang Dip and Shrug+High Hang High Pull+High Hang Muscle Snatch+3 OHS
Working On Changing our Pos. in a BTN Press
3 BTN Stict Presses, then drop 2” 3 more presses, then drop to at parallel and do 3 more BTN presses, then 3 more presses in the squat
**3 complexes with an empty barbell or lighter**
***If you cannot press in the squat pos. work on getting as low as you can.***
Muscle Snatch
5×3@70% of Muscle Snatch
Snatch+Hang Snatch
Build to a heavy complex for the day
10 min EMOM
*Deload your bar to 70% of your heaviest complex and complete 1 complex every minute on the minute*
Back Squat
12×3@60%
Bench Press
12×3@60%
CrossFit Wig Wag 