Build to a tempo 5 rep.
Up-5 secs
Down-3 secs
Must stay connected throughout all 5 reps.
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlifts (~55-60% of today’s 5 rep)
1-2-3-4-5-6-7-8-9-10
Burpee Box Jump Overs
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
With a 15 min running clock:
Find a 1RM Hang Snatch
*every 3 mins row 200/150m
Mins 3,6,9,12
Acid Bath x 3
3 Rounds
500m Ski
500m Row
1 mile Ass Bike
-rest 5 mins between rounds
We will do this waterfall style. Person in front of you gets off then you get on and start.
Sorry i guess this workout didn’t save when I was putting it in.
Squat Snatch
3@70%, 2@70%+, 3@70%, 1@70%+, 3@70%, 1@80%
Squat Clean
3@70%, 2@70%+, 3@70%, 1@70%+, 3@70%, 1@80%
Push Press
3@70%, 2@70%+, 3@70%, 1@70%+, 3@70%, 1@80%
Sumo Dead Lift
12×3@60%
Barbell Row
12×3@60%
Evil Wheels
3×10 (use bumpers)
Dbl DB Complex:
1 Dbl DB Hang Clean + 1 Dbl DB S2OH + 1 Dbl DB Hang Snatch + 1 Dbl DB S2OH
For Time:
4 Rounds
15/12 Ass Bike Cals
50 DU
10 T2B
10 DB Snatch
Time cap-18 mins
CrossFit Wig Wag 