1/21/19

Posted on by alicjarat22

CrossFit Wig Wag – Weightlifting

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Warm-up

5 min

Burgener Warm up:

5 dip & shrugs

5 dip, shrug, high elbow

5 muscle Snatch

5 OHS

3 high hang snatch

3 low hang snatch

3 full snatch

Weightlifting

30 min

Snatch – Power or Squat your choice

Warm up to 60% of your best Snatch then….

Snatch:

70%, 75%, 80%, 70%, 75%, 80%, 70%, 75%, 80%

Weightlifting

15 min

Snatch Pulls from ground, do singles:

85%x3, 90%x3, 95%x3

Finisher

10 min

50 T2B or 50 K2C

Countdown to the CrossFit Open: 5 weeks CrossFit HQ defines the CrossFit Open as: “[A competition] held mostly in CrossFit affiliates and garage gyms – or wherever you happen to be – the Open is designed to be accessible to all athletes while rigorous enough to challenge the world’s fittest. Fourteen-year-old high school freshmen compete in the Open, as well as their 77-year-old grandparents and everyone in between.” Have you signed up yet??

Posted on by alicjarat22


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011819

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

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Metcon

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#