Day: October 20, 2020

CrossFit Wig Wag – Weightlifting

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Weightlifting

Muscle Snatch

3×3@85%

Zotts Press

3×2@85%

Tempo Snatch Grip DL

10sec. up 10sec. down

3×2@85% of highest snatch

BTN Snatch Grip Push Jerks

3×2@85% of Power Snatch

**This is about finishing. Strong lock out in the receiving position. This is just skill transition work to finishing out a power snatch.**

Good Mornings

3×10@65%

5 Rounds

10 alt. VSits

20 AbMat SitUps

CrossFit Wig Wag – CrossFit

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Weightlifting

Split Squat

Build to a 3 rep on each leg.

Metcon

Metcon (Time)

For Time:

30 DU

25 Shoulder to Overhead

20 Back Rack Lunges

30 DU

20 Shoulder to Overhead

20 Back Rack Lunges

30 DU

15 Shoulder to Overhead

20 Back Rack Lunges

30 DU

10 Shoulder to Overhead

20 Back Rack Lunges

30 DU

5 Shoulder to Overhead

20 Back Rack Lunges