Day: December 27, 2020

CrossFit Wig Wag – Open Gym

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Weightlifting

Back Squat

Build to a moderate 10 rep.

Metcon

Metcon (Time)

“Ascending Fran”

For Time

21-15-9

Thrusters

Pull Ups
Add 10-20lbs every set of Thrusters.

CrossFit Wig Wag – Weightlifting

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Weightlifting

So this is our first de-load in this cycle. We will be working a lot of Olympic Lifting Complexes and replacing weight with tempo and pauses. Should be a fun week, with that being said when it comes to the complexes we will be mixing in power and squat movements.

Barski Snatch

Muscle+Power+Squat w/5 sec pause in bottom

1×5@ 60% of your heaviest Snatch

*if your 60% is too heavy to Muscle go lighter*

Barski Clean

Muscle+Power+Squat w/5 sec pause in bottom

1×5@ 60% of your heaviest Clean

*if your 60% is too heavy to Muscle go lighter*

Push Press+Push Jerk+jerk

1×5@ heaviest Jerk

Tempo Back Squat 5 down w/ 3 sec. in bottom

5×2@60%

3 rounds

10 V-Sits

30 Weighted Russian Twists