041720

CrossFit Wig Wag – CrossFit

View Public Whiteboard

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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s