Day: April 15, 2019

CrossFit Wig Wag – Weightlifting

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Weightlifting

Snatch Complex:

1 Snatch Pull from the ground with a 3 second pause below Knee + 1 Hang Snatch

3@70%, 2@75%, 1@80%

***Concentrate on holding good position on the pause and explode into a good high pull keeping that bar close to your body***

Snatch Grip Over Head Complex:

5 Sets of……

1 Behind the Neck Push Press + 1 Over Head Squat + 3 Stots Presses

***You choose the weight, focus on that good bar path***

Core Work:

Atomic Sit Ups

5×5 45/25

CrossFit Wig Wag – CrossFit

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Weightlifting

Paused Front Squat (3-3-3-3-3)

5 second pause in the hole.

Choose a moderate load to complete all 5 sets. Use this strength portion to find a good bottom position and prime yourself for the metcon.

Metcon

Macho Mile (Time)

4 Rounds:

400m Run

3 Rounds of “Macho Man” 155/105
Courtesy of CompTrain

1 Round of “Macho Man”:

3 Power Cleans + 3 Front Squats + 3 Push Jerks