Day: May 6, 2019

CrossFit Wig Wag – Weightlifting

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Weightlifting

1 Hang Snatch + 1 Snatch from ground

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

*This does not have to be TNG, you can drop the bar between the hang snatch and the snatch from the ground.*

Snatch Pulls from ground

90%x3, 95%x3, 100%x3

Push Press

10 sets of 3 reps @ 70%

Strict Press

3 sets of 3 @ 70%

CrossFit Wig Wag – CrossFit

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Warm-up

Flight Simulator (Time)

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double Unders
Each set must be unbroken and the rope must stop between each set.

If you fail to do a set unbroken, you must return to the beginning of that set.

Metcon

Metcon (Time)

100 Ass Bike Cals For Time

*Every minute except the first minute, perform 4 DB Squat Snatches (50/35)