Clean Complex:
1 Deadlift + 1 Hang Clean + 1 Squat Clean
For Time:
100 DU
9 Cleans
-rest 1:00-
100 DU
7 Cleans
-rest 1:00
100 DU
5 Cleans
Low reps=higher weight.
Do a weight that you are intimidated wiith but can maintain good form throughout.
3 Position Muscle Clean
-Mid Shin+Low Hang+Hang
3 Tall Clean
*Change levels every clean, but do not hit squat depth
***These complexes will be done with an empty barbell***
Power Clean
Build to 90% and complete 5 Power Cleans at this weight. Once again you only have 3 misses available.
Shoulder Press
10@ 60%, 10@95% of 65%, 10 @90% of 60%
Woo Flys
3×10
Barbell Good Mornings
3×8@70%
For Time:
3 Rounds
10 Pull Ups
10 OAA DB Hang Snatches
15/12 Machine Cals
-into-
2 Rounds
15 Pull Ups
15 OAA DB Hang Snatches
20/16 Machine Cals
-into-
1 Round
20 Pull Ups
20 OAA DB Hang Snatches
25/20 Machine Cals
1 Muscle Snatch from mid-shin+1 Hang Power Snatch from Hang+1 High Hang Snatch
2 BTN Snatch Grip Strict Presses+1 Snatch Balance+2 OHS
complete 3 of these complexes with an empty barbell
Power Snatch
5 reps @ 90%
*these are singles*
*You have a total of 3 misses available, so make your lifts count. If you hit your first and miss 3 consecutive snatches after that. You are done Snatching. *
As you Build and warm up to your 90% hit multiple reps at each weight as you build. Dial everything in. Don’t be in a rush to get to the 90%.
Back Squat
5 reps @ 90%
*these are singles*
Bench Press
Find a 10 rep max
Core:
Ab circuit if you haven’t done it yet
Build to a set of 3.
For Time:
5-10-15-20-15-10-5
Back Squats
Weighted Step Ups
Back squats will be performed from the floor. Pick the heaviest weight you can clean and throw on your back for this metcon.
Weighted step ups will be 5 on right and left. 10 on right and left. And so on.
CrossFit Wig Wag 