Day: April 18, 2021

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Overhead Squat

Build to a 3 rep with a 3 sec pause at the bottom of every rep.

Metcon

Metcon (Time)

For Time:

3 Rounds

60 DUs

20 Pull Ups

-into-

3 Rounds

9 Snatches

9 OHS

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

EMPTY BARBELL COMPLEX X 3

Muscle Snatch from mid shin+OHS+Muscle Snatch from Hang+OHS+Muscle Snatch from High Hang+OHS

Muscle Snatch+3 BTN Strict Presses+Snatch Balance w/3 sec. pause in Bottom Pos.

*You will build to a moderate complex for the day, this will get heavy quick. Spend no more than 15 minutes on this complex, if you finish before 15 minutes good, move on.*

3 Position Snatch

Hang Snatch+Low Hang Snatch+Snatch

5 complexes@65% of your 1RM Snatch

*The two hang snatches have to be unbroken, but you can drop the bar after the Low Hang Snatch then do your final snatch*

Tempo Snatch Grip DL

5×1@100% of Snatch

*10 sec. Up 10 sec. Down*

Weightlifting

This week is not really demanding in terms of volume with our strength cycle, so we will be kicking it up a notch with skill transitions in the OLY work.

Strength Cycle

1×5@80%

Front Squat

Seated Shoulder Press

Dead Lift

5 Rounds

10 alt. Single Leg V-Sits

10 V-Sits