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CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

DB Snatch Complex:

2 Power Snatches + 1 Hang Squat Snatch + 1 OH Squat
To be considered successful, complex must be performed unbroken on each arm. You may rest between each arm but not between movements.

Intent: Focus on good technique. We do not use the DB often in complexes so find that overhead position and hit depth.

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes
Intent: See if you are fitter than you were in 2017. If you did not do the open, this is a good test to see what to expect next month.

Prescribed weight is there to gauge progress, but do not feel pressured to do it. This workout is a grinder and requres a lot of endurance. Pick a weight you can do a high volume of reps with.

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