CrossFit Wig Wag – Weightlifting
Weightlifting
Burgner Warm Up
3 Dip and Drive Shrug+3 Dip Drive High Elbows+3 High Hang Muscle Snatches+3 OHS+3 Snatch Balances (change levels every balance)
Build to a Moderate Complex
Muscle Snatch+Power Snatch+Squat Snatch
*take no more than 10 minutes on this complex*
**stop building once you resend you knees on the Muscle Snatch**
Tempo Snatch Pull+Hang Snatch
*Take 5 sec. on the tempo once the bar makes contact with you hip pocket, shrug*
5 Complexes @ 80% of Snatch
Snatch
5×2@80%
1×3@60%
1×3@70%
1×3@80%
5×5@90%
Back Squat
Bench Press
Barbell Row
CrossFit Wig Wag 