Day: January 8, 2019

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Metcon (Weight)

DB Snatch Complex

1 DB Snatch+ 1 DB Squat Snatch+ 1 DB OH Squat
Find a heavy load for both R&L.

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

12 DB SOH 50/35

6 Muscle Ups

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Warm-up

3 Position clean drill with PVC.

Weightlifting

Clean Complex

1 Muscle Clean+1 Power Clean+1 Squat Clean

Complex does not have to be touch and go, but as you max out a clean record the 1 rep and move on through the complex without the maxed clean.

1RM Muscle Clean (Total Weight)

Muscle Clean (1 Rep Max)

1 RM Power Clean (Total Weight)

Power Clean (1 Rep Max)

1 RM Squat Clean (Total Weight)

Squat Clean (1 Rep Max)

Finisher

5×10 lightweight straight leg dead lifts

*on the 10th rep of each set, explode with your hips hitting the launch point*