CrossFit Wig Wag – Weightlifting
Weightlifting
3 Complexes of: 3 BTN Snatch Grip Presses+3 BTN Snatch Grip Power Position Presses+3 Zotts Presses
**This will be done with an Empty Barbell, the idea here is to be completely in the squat position and complete a Zotts Press. If you cannot perform a Zotts then we will go down as far as we can until we loose Position.**
BTN Snatch Grip Push Jerk
**Build to a moderate 3 Rep**
**Spend no more than 15 minutes on this complex**
Hang Snatch High Pulls
2×3@60%, 2×3@65%, 1×3@70%
**You will stand the bar up, lower to the hang, and stand fast pulling the bar high with high elbows. We’re not snatching we’re just pulling**
Hang Power Snatch
5×2@70%
KB High Pulls
30 sec. max pulls-1 minute rest
Do this 5 times
Shoulder Press
Dead Lift
1×3@75%
1×4@90%
3×4@95%
CrossFit Wig Wag 