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
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
*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
The first rep will be a tempo squat-5 seconds down to the bottom with no pause. Last 2 reps will be regular tempo.
21-15-9
Goblet Squat 50/35
KB Swings
400m Run
The KB movements must be completed unbroken otherwise you have to go back to the beginning of that set.
from CrossFit Wig Wag http://bit.ly/2HmEYXV
via IFTTT
CrossFit Wig Wag 