CrossFit Wig Wag – Weightlifting

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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.


Scap Angels


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