5/14/19

CrossFit Wig Wag – Weightlifting

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Weightlifting

Snatch Balance

*Build to a Heavy*

Deficit Snatch Grip DL

*Snatch DL while standing on a 25# Bumper*

100% of Max Snatch for 5 sets of 3

Strict Press

10 sets of 3 @ 70% of max Strict Press

Push Press

3 sets of 3 @ 70% of max Push Press

Snatch Balance

051419

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

20 Burpees

-6 rounds of “The Chief is Dead”-

15 Burpees

-4 rounds of “The Chief is Dead”-

10 Burpees

-2 rounds of “The Chief is Dead”-
“The Chief is Dead” 135/95

3 Power Cleans

6 Push Ups

9 Air Squats

12 Deadlifts

Finisher

*Core Work*

4 sets: (right & left)

20 sec Single Arm KB Hollow Flutter Kicks

5 Single Arm Turkish Sit Up

5 Single Arm KB Z Press