CrossFit Wig Wag – Open Gym
Weightlifting
Metcon (Weight)
3 Position Snatch Complex x 5
1 Snatch + 1 Low Hang Snatch + 1 Hang Snatch
Build to a moderate complex THEN perform this weight for 5 sets. Goal is to have no misses.
Snatch=from the floor
Low Hang=below the knee
Hang=above the knee
Metcon
Metcon (Weight)
With a 15 min running clock:
Find a 1RM Hang Snatch
*every 3 mins row 200/150m
Mins 3,6,9,12
CrossFit Wig Wag 