01202021

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

Muscle Snatch+OHS+Snatch Balance w/5 sec. pause in bottom

-Build to a heavy complex then deload the bar to 65% of the heaviest complex and complete 5 complexes

Muscle Clean+Front Squat+Hang Squat Clean w/5 sec. pause in bottom

-Build to a heavy complex then deload the bar to 65% of the heaviest complex and complete 5 complexes

Jerk Dip+Jerk+Behind the Neck Jer

-Build to a heavy complex then deload the bar to 65% of the heaviest complex and complete 5 complexes

Shoulder Press w/3 second tempo decent

10×3@65% of Shoulder Press

Clean Pulls

5×5@65% of Clean

01192021

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

YoYo Snatch

Build to a heavy complex then deload the bar to 65% and do 5 complexes at that weight.

YoYo Clean+Jerk

Build to a heavy complex the deload the bar to 65% and do 5 complexes at that weight.

**YoYo Snatch/Clean and Jerk. You will do 1 Snatch or Clean DL to the Launch Position, then lower back down to the Low Hang Position and stand back up to the Launch Position, then once again lower back down to the Low Hang Position and do 1 Snatch or Clean and Jerk from the Low Hang Position.**

Deficit Snatch Grip Dead Lifts

5×3@65% of Snatch

Tempo Back Squat

Build to a moderate 5 rep, go by feel. I do not want you to struggle during these, I just want you to squat and concentrate on the tempo.

**5 seconds down and fast up.**

50 Weighted AbMat Sit Ups