3/7/19

Posted on by alicjarat22

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

5 Position Pausing Snatch

3@50%, 3@55%, 3@60%

-3 second pauses at below the knee, above the knee, launch point; then back down to above the knee, below the knee, and then a touch and go snatch.-

-I will be counting the pauses so this will be done as a group instead of on your own.-

-The focus is to maintain proper body position and proper bar path. Due to the long time under tension we’re going lite, but if you need to go lighter than the prescribed percentages DO IT, weight is not the focus here. Technique is.-

Snatch Pulls

5@75%, 5@80%, 5@85%

-Do this in singles.-

5×5 glute ham raises with a 3 second pause at the top.

-Tighten your core and glutes on the hold, we’ll have to take turns since we only have two.-

030719

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Gymnastics

Metcon (No Measure)

10 min EMOM

Odd min-30 sec Pull Ups

Even min- 45 sec HS Walk
This EMOM is intended to practice skills.

If you can butterfly pull ups but don’t in WODs, this is where you practice butterfly in a metcon. If you’re struggling with stringing kipping together then again, this is when you practice that skill. And so on.

HS walk scaling:

A) 45 sec shoulder taps

B) 3 wall climbs

Metcon

Metcon (Time)

100m Row

50 DU

5 Devil Presses 40/25

200m Row

50 DU

10 Box Jumps 24/20

300m Row

50 DU

15 Devil Presses 40/25

400m Row

50 DU

20 Box Jumps 24/20

500m Row

50 DU

25 Burpees