Day: October 18, 2018

CrossFit Wig Wag – CrossFit

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Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

1 RM Squat Snatch (Total Weight)

Squat Snatch (1 Rep Max)

Metcon 1 (Time)

10 Minutes

2 – 4 – 6 – 8 – 10 Bar Muscle Ups

10 – 8 – 6 – 4 – 2 Power Snatch (95/65)

Rest 5 Minutes

Metcon 2 (Time)

10 minutes

4 – 8 – 12 – 16 – 20 Ski Erg Cal

10 – 8 – 6 – 4 – 2 Power Snatch (95/65)