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CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (No Measure)

EMOM x 15

(5) 1 1/4 Front Squat
1 1/4 Front Squat is a full dept squat into a 1/4 squat (bounce) and then stand up.

You will perform 5 every min. This should be lighter while focusing on maintaining a tall torso and high elbows in that bounce.

If you are using a DB/KB, you will hold your weight as you would for a goblet squat. Same focus except you will not need high elbows.

Metcon

Metcon (Time)

4 Rounds:

5 Burpees over DB/KB

15 KB Swings

5 Burpees over DB/KB

30 DB/KB Hang Clean & Split Jerk
Burpees over DB/KB will require you to jump over your weight.

DB/KB Hang Clean & Jerks begin from the hang position NOT from the ground. You will split every Jerk but you do not have to alternate arms. Whatever arm is going overhead, the opposite leg splits forward. 30 total reps.

Barbell Version:

5 Burpees over the bar

15 KB Swings

5 Burpees over the bar

30 Hang Clean & Jerks