Day: November 29, 2020

CrossFit Wig Wag – CrossFit

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Weightlifting

Snatch Balance+Zotts Press

3@90% of Zotts Press

3 Position Snatch (High Hang+Hang+Low Hang)

3@60% of Snatch

*Use this as a warm up and a way of dialing your technique before the 90% Snatches.*

Snatch

3×1@80%

OHS w/10 sec. pause

3×1@90%

Good Mornings

3×10@65%

5 Rounds

10 weighted ab-mat sit ups

20 Russian twists

CrossFit Wig Wag – Open Gym

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Weightlifting

Metcon (Weight)

Clean Complex:

1 Squat Clean + 1 Front Squat + 1 Jerk + 1 Hang Clean

Metcon

Metcon (2 Rounds for reps)

Ladder x 7 mins

1 T2B

2 S2OH

-rest 1 min-

Ladder x 7 mins

1 Pull Up

2 Hang Cleans

*add 1 rep to the gymnastic and 2 to the barbell every round.