CrossFit Wig Wag – Weightlifting
Weightlifting
Positional Snatch DL to Pull into Hang Snatch
1″+Low Hang+Hang+Hang Pull+Hang Snatch
1@50%
2@55%
3@60%
3@65%
2@70%
**you will DL the bar to 1″ then pause, rise to the Low Hang then pause, rise to the hang then pause, into a Hang High Pull, then lower to the hang position for a hang snatch.**
Snatch Grip DL
3×5@70%
**If you do not have a 1 rep, build your a 1 rep**
BTN Snatch Grip Push Press
3×3@70%
**if you do not have a 1RM Snatch Balance take 15 minutes, build to a heavy, add into Wodify**
Back Squat
8×3@70%
DL
8×8@40%
CrossFit Wig Wag 