Day: November 16, 2020

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

Tall Clean+Front Rack Zotts Press

3@90% of Front Rack Zotts Press

Muscle Clean+Front Squat

3@90% of Muscle Clean

Clean

3×1@90%

3 Position Snatch (1” off Ground+Low Hang+Hang)

3@60%

Good Morning

3×10@65%

Core

3 Rounds

20 Leg Raises

20 Weighted Russian Twists

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Metcon

()

Metcon (3 Rounds for time)

For Time:

3 Rounds:

100m Row

15 Front Squats

10 Burpees over the Bar

-rest 1 min-

2 Rounds

300m Row

15 Back Squats

2 Rope Climbs

-rest 1 min-

1 Round

500m Row

30 DBall Squats

15 Pull Ups
You will have 10 mins to complete each section. You will rest and rotate during the 1 min rest period.

100/300/500m Ski

9/6cal AB=100m

12/9cal AB=300m

15/12cal AB=500m