10152020

CrossFit Wig Wag – Weightlifting

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Weightlifting

5 sec. tempo DL to Hang Position into Hang Snatch+Snatch

2@60%, 2@65%, 3@70%

5 sec. tempo DL to Hang Position into Hang Clean+Clean

2@60%, 2@65%, 3@70%

-With this complex you are tempo DL’ing to the hang position then going into the clean or snatch.

-Focus on keeping your position during the tempo, then bringing your hips through fast after the bar passes your knees

Weightlifting

Pendlay Row

8×3@70%

Strict Press

8×3@70%

Back Rack Reverse Lunge

8×3@70%

Core

100 Abmat sit ups

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