05042021

Posted on by alicjarat22

CrossFit Wig Wag – Weightlifting

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Weightlifting

Empty Barbell Complex x 3

Clean Grip RDL’s+Clean Grip DL’s+3 pos. Muscle Clean+3 Tall Cleans

Muscle Clean

3×3@75%

YoYo Clean

5@75%

*1. DL the bar to the High Hang pos.

*2. Lower back down to the low hang pos. then stand back up to the High Hang pos.

*3. Lower back down to the low hang pos. then stand back up to the High Hang pos.

*4. After the two ”Low Hang DL’s” do a Low Hang Clean

Clean

5×3@75%

Good Mornings

5×7@77.5%

Dead Lift

5×7@77.5%

Seated Press

5×7@77.55

05032021

Posted on by alicjarat22

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

Empty Barbell Complex x 2

3 Snatch Grip RDL’s+3 Snatch Grip DL+3 Pos Muscle Snatch+3 Snatch Balances

Muscle Snatch

3×3@75% of Muscle Snatch

YoYo Snatch

5@75%

*1. You will stand the bar up from the ground then

*2. lower to the low hang pos., and stand back up to the high hang pos.

*3. Lower back to the low hang pos., and stand back up to the high hang pos.

*4. After the two ”Low Hang DL’s” you will do a Low Hang Snatch

Snatch

5×3@75%

Front Squat

4×9@72.5%

Barbell Row

4×9@72.5%

Behind the Neck Snatch Grip Push Press

4×9@72.5%