110420

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Clean Complex:

1 Clean + 2 Front Squats + 1 Clean

Metcon

Metcon (Time)

For Time:

5 Rounds

5 Power Cleans

10 Front Squats

5 S2OH

15 Pull Ups

*rest 90 secs between rounds
**Weight should be pushing “moderate” but you should try for unbroken every round.

Score=total time including all rest

11042020

CrossFit Wig Wag – Weightlifting

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Weightlifting

Snatch with a 3sec. pause in the receiving postion

3×2@70% of 1RM Snatch

Clean with a 3sec. pause in the receiving position

3×2@70% of 1RM Clean

Jerk with 3 sec. pause in dip and in the catch+Jerk

3@70% of 1RM Jerk

*the pause in the receiving positions will tell you how you are receiving the bar in the in all three lifts.

Back Squat

10×3@65%

Pendlay Row

10×3@65%

RDL

3×10@65%