121820

CrossFit Wig Wag – Open Gym

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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

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