03222021

Posted on by alicjarat22

CrossFit Wig Wag – Weightlifting

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Weightlifting

This week is the last week of the Open and the last week of our long DeLoad. So after next week we will hit the ground running with a new cycle.

Empty Barbell Complex X 2

3 BTN Strict Press+3 BTN Push Press+3 Snatch Balances

Empty Barbell Complex X 2

3 Tempo Snatch Grip DL’s+High Hang Muscle Snatch+High Hang Power Snatch+High Hang Squat Snatch

Muscle Snatch

5×3@70%

Hang Snatch

5×3@70%

BTN Snatch Push Press

5×3@70%

50 Weighted AbMat Sit Ups

031921

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

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Metcon

Crossfit Games Open 21.2 RX (Ages 16-54) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 35-lb. dumbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here

03182021

Posted on by alicjarat22

CrossFit Wig Wag – Weightlifting

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Weightlifting

Empty Barbell Complex x 2

3 Strict Press+3 Push Presses+3 Push Jerks+3 Split Jerks

Empty Barbell Complex x 3

2 Lunging Snatch Balance+3 Split Pos. Presses

Dip&Drive+Jerk

*complete 3 Dip&Drive+Jerk for a complete Complex*

**Complete 8 of these complexes @ 65% of 1RM Jerk**

Dip&Drive w/3 sec Pause in Dip

3×5@60% of Jerk

Bench Press

10×3@65%

(If you did Bench @CFWW this week do

Push Press 10×3@65%)

WooFlies

3×10

3 Rounds

10 Evil Wheels

20 Weighted Russian Twists