Day: January 6, 2019

CrossFit Wig Wag – Weightlifting

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Warm-up

Positional PVC Snatch Warm Up

-Set Up

-Muscle Snatch

-Power Snatch

-Squat Snatch

Weightlifting

25 mins to build through the Snatch Complex:

1 Muscle Snatch+1 Power Snatch+1 Squat Snatch

As you begin to fail, you will record your last successful weight for the failed lift and continue the complex without the failed lift.

*This will allow individuals without max attempts to set some numbers before we start percentage work in future classes.

1RM Muscle Snatch (Total Weight)

Muscle Snatch (1 Rep Max)

1RM Power Snatch (Total Weight)

Power Snatch (1 Rep Max)

1 RM Squat Snatch (Total Weight)

Squat Snatch (1 Rep Max)

Metcon

Metcon (Time)

100 Ab Mat Sit Ups

CrossFit Wig Wag – CrossFit

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Weightlifting

Back Squat (5-5-5-5-5)

90% of 5 rep max

Metcon

Metcon (15 Rounds for reps)

15 min EMOM

1,2,3,4…15

Wall Ball 20/14

Burpee
Complete 1 wall ball and 1 burpee on minute 1, complete 2 of each on minute 2. Continue this ladder until you cannot complete the reps in the minute. Once you fail, return to 1/1.