Day: February 25, 2019

CrossFit Wig Wag – Weightlifting

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Weightlifting

“Barski Cleans”

(High Hang Cleans)

5×3 @ 70% (cannot drop the bar)

*focus on getting that strong shrug and quick elbows through the bar*

Pausing clean dead lift

3@85% 3@90% 3@95%

*3 second pause right below your knee, concentrate on keeping that strong starting position

Push Jerk+Split Jerk

Build to a heavy complex, go by feel we’re not looking to go heavy but working on form. Concentrate on that strong dip and drive plus your footwork.

Core work

3 max Superman holds with 30 seconds rest in between attempts.

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (5 Rounds for reps)

5 Rounds Each Station:

Station 1- Pull Ups

Station 2- Box Jumps 30/24

Station 3- DB Clean & Jerk 70/50

Station 4- Assault Bike

Station 5- GHD Sit Ups

-1 min rest between Rounds-
This will be Fight Gone Bad style. Each station is a minute. You will accumulate as many reps as possible at each station; switching between each station once the minute is up. 5 stations = 1 round.