041521

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Calories)

Partner WOD Thursday

In teams of 2 accumulate as many calories in 25mins while working through:

100 DBall over Shoulder

75 DBall Step Ups

50 DBall Shoulder to Shoulder
One partner will be accumulating calories while the other partner is doing a predetermined set of the Dball movement. The Dball reps are to be divided up between partners however you want.

Score=total Cals

04152021

CrossFit Wig Wag – Weightlifting

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Weightlifting

EMPTY BARBELL COMPLEX X3

3 Muscle Snatches from mid shin+Snatch Balances to 6”, Parallel, Squat+3 Zotts Presses

*Zotts Presses are extremely difficult, if you cannot perform these with a weighted barbell, do it with a PVC pipe.*

Power Snatch+BTN Snatch Grip Push Press+Power Snatch+BTN Push Jerk+Power Snatch+Heaving Snatch Balance

5 Complexes @ 60% of 1RM Snatch

*Once again play it by feel, if squatting isn’t happening get into a deeper power position on the Heaving Snatch Balance. If you Struggle getting into the OHS position drop into a deeper power position in the Heaving Snatch Balance.*

Power Clean+ Push Press+Power Clean+Push Jerk+Power Clean+Split Jerk

5 Complexes@60% of 1RM Clean and Jerk

Weightlifting

STRENGTH CYCLE

W1

4×5@70%

1×3@75%

2×2@80%

1×1@90%

Dead Lift

Shoulder Press

Core

3 Rounds

10 Weighted Sit Ups

20 Weighted Russian Twists