Day: December 2, 2020

CrossFit Wig Wag – CrossFit

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Weightlifting

Build to a heavy Power Snatch for the day.

*Start at 60% then you have 5 lifts from there to find your single*

Build to a heavy Power Clean+Push Press for the day.

*Start at 60% then you have 5 lifts from there to find your single*

Build to a heavy Jerk w/pause in Dip for the day

*Start at 60% then you have 5 lifts from here to find your single*

Tempo Front Squat w/pause in the bottom

5 seconds down with 3 seconds in the bottom

3×2@70% of Clean weight.

Pendlay Row

10×3@65%

5 Rounds

10 Weighted Sit Ups

10/10 Russian Twists

10/10 Weighted Side Bends

CrossFit Wig Wag – Open Gym

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25

20/15 Cal Row

*1:30 rest after each set
Ski-20/15 cal

Ass Bike-15/12 cal

Midline

3 Rounds:

20 V Sits

20 Alt. V Sits (each leg)

10 Kneeling Presses