Day: April 22, 2019

CrossFit Wig Wag – Weightlifting

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1 RM Squat Snatch (Total Weight)

Squat Snatch (1 Rep Max)
Building to a 1 rep Squat Snatch today. This is for some updated numbers. If you don’t PR today it is not the end of the world. Build to a heavy. Take your time in between lifts there is no rush.

Weightlifting

Hopefully the Squat Snatch takes up most of your time it is meant too.

Finish with core work of 100 ab mat sit ups.

CrossFit Wig Wag – CrossFit

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Gymnastics

Gymnastic Complex (1-2-3-4-5…)

1 C2B+1 Pull Up+1 T2B
Add 1 rep to each movement until you cannot complete this complex unbroken

Metcon

Metcon (Time)

For time:

50 Wall Balls 20/14

500m Ski

40 Pistols

400m Ski

30 Back Squats 95/65

300m Ski

20 Front Rack Box Step Ups 95/65 24/20″

200m Ski

10 OH Squats 95/65

100m Ski