100920

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Press Complex:

2 Push Presses + 1 Push Jerk
*must be completed from the floor.

Metcon

Metcon (Time)

Ladder x 4 mins

3-6-9-12…

KB Swings

Shoulder 2 Overhead

*add 3 reps until time runs out

-rest 3 mins-

For Time:

Down the ladder
Your score for this metcon will be the time it takes you to complete your ladder in reverse.

Example: if you complete up to 12 KB Swings + 12 S2OH in the first 4 mins; you will have to complete 12-9-6-3 reps and record THAT time.

FYI: the first 4 min Ladder is a sprint!

10082020

Posted on by alicjarat22

CrossFit Wig Wag – Weightlifting

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Weightlifting

1 Muscle Snatch+1 Power Snatch+1 Squat Snatch

3@75% of Muscle Snatch weight

-This will be a fairly light complex especially for the power and the squat movements, but it will force you to change levels in the receiving position.

-All Snatches come from the ground

1 Muscle Clean+1 Power Clean+1 Squat Clean+1 Jerk

3@75% of Muscle Clean weight

-Same concepts as the snatch complex

Sumo Dead Lift High Pull

3×5@75%

Dead Lift

8×3@70%

Bench Press

8×3@ 70%

Evil Wheels

3×5

10072020

Posted on by alicjarat22

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

1 Muscle Snatch+1 Snatch Drop+3 Zotts Presses

3@75% of Zotts Press weight

-Just like the clean complex if you can only do an empty bar or PVC pipe, that is fine. Do that.

-For the Snatch Drop. The bar will go onto your back after the Muscle Snatch with your hands in the snatch grip. From there you will drop into the bottom position of a snatch. There wont be any dip or drive, only drop.

Halting Positional Snatch from the Ground Up.

Halt at 1”, low hang(below knee), hang (above knee)

1 @60%, 2@65%, 3@70%

-Same concepts as the clean complex we did.

-If you werent here for the clean day, look at explenation on the clean day. It was a lot and I dont want to type it out again.

Snatch

3×3 @ 75%

Over Head Squat

8×3 @ 70%

Barbell Row

8×3 @ 70%

Good Mornings

3×12 @ 60%