04262021

Posted on by alicjarat22

CrossFit Wig Wag – Weightlifting

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Weightlifting

Empty Barbell Complex x 3

3 Pos. Muscle Clean(High, Hang, MidShin)+2 Jerk Balances+3 Jerk Pos. Presses

Power Clean+Push Pess+Push Jerk+Split Jerk

5 complexes @ 70% of Push Press

2 Jerks w/3 sec. pause in Dip+Jerk

5 Complexes @ 70% of Jerk

Clean and Jerk

5 @ 70%

Weightlifting

Back Squat

4×9@70%

Sumo Dead Lift

4×9@70%

Bench Press

4×9@70%

**If you do not have a seated press do Shoulder Press**

042621

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

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Weightlifting

Power Snatch

Build to one heavy power for today

Metcon

Metcon (AMRAP – Rounds and Reps)

(AMRAP x 7) x 2

12 Bar Facing Burpees

8 C2B Pull Ups

4 Snatches

*rest 2 mins between AMRAPS*
After you rest, pick up where you left off.