CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
3 Position Snatch
1 Hang Snatch + 1 Low Hang Snatch + 1 Snatch
Hang Snatch= above the knee
Low Hang= below the knee
Snatch=from the floor
Metcon
Metcon (AMRAP – Reps)
12 min Ladder:
1 Front Rack Barbell Step Up
1 Push Press
2 Front Rack Barbell Step Ups
2 Push Presses
3 Front Rack Barbell Step Ups
3 Push Presses
Intent: Continue to increase by 1 rep until time is up. Pick a weight you can move steadily through the step ups. Therefore this weight will be pretty easy for the push presses.
Less is more on these step ups.
