092519

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Every 1:30 x 8

10 Alternating Pistols

Odd Rounds: 1 Squat Snatch

Even Rounds: 1 Squat Clean
You will be increasing weight every round. So you must have a plan that allows you to clean as well as snatch. Once you add weight, it must stay on.

Metcon

Metcon (AMRAP – Reps)

15 min Ladder

100m OH KB Carry

50 DU

5-10-15-20-25….

KB Swings

Wall Walks
Intent: This will be very taxing on your forearms and shoulders. Pick a weight you can hold overhead and also complete the first couple rounds of KB swings unbroken.

Midline

50 Weighted Side Bends (each side)

40 Leg Raises

30 V Sits

20 Weighted Sit Ups

10 Atomic Abs

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