CrossFit Wig Wag – Weightlifting
Weightlifting
Today we are going to do a variation of benchmark CrossFit Wods Grace and Isabel.
Grace – 30 Clean & Jerks for time
Isabel- 30 Snatches for Time
Done at 135
But we will be combining the two WODs. We will be doing a variation of this workout over the course of the next couple of weeks with heavier and lighter weight.
Choose a weight you can both movements with.
You will complete 5 Reps of Isabel (snatch) right into 5 reps of Grace (Clean and Jerk). After your 10 total reps you WILL rest for two minutes.
I want you to do the reps for quality, not speed. So if you need to step away from the bar for a second because your rep looked like a freshly baked noodle, take a second.
Weightlifting
Scap Angels
3×10
Weightless or with a change plate
Alt. Kneeling KB/DB press
3×10 on each knee
Single Leg KB RDL
3×10 on each leg
CrossFit Wig Wag 