CrossFit Wig Wag – CrossFit
Weightlifting
Deadlift
Like last week. If you have the ability to build in weight. Find a heavy UNBROKEN set of 20.
If you do not have a lot of weight options; perform a E2MOM for 20 mins.
Get creative! Find something heavy at your house but make sure you keep your form! No stripper deadlifts.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 mins
6 Hang Squat Cleans
12 Deadlifts
24 Box Jumps Overs
Your Hang Squat Cleans and Deadlifts will be done at the same weight. If you are using a barbell, go a little heavier since the deadlifts will be light no matter what. You can handle 6 heavier hang squat cleans.
DB/KB, you will complete 6 Hang Squat Cleans on each arm. Deadlifts are performed in the center as you would with a barbell.
If you do not have a sturdy object to jump on, modify to step up and overs. If you only have a chair and can’t jump/step over then just do regular box jumps/step ups.
CrossFit Wig Wag 