Day: April 28, 2021

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

5k Row

Once you get to:

1k complete 40 burpees

2k complete 30 burpees

3k complete 20 burpees

4k complete 10 burpees

CrossFit Wig Wag – Weightlifting

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Weightlifting

Snatch Balance

5 singles at 70% of Snatch

Defecit Snatch Grip DL to Low Hang, then Hang, then High Hang Pos.

5 @ 70%

High Hang Clean Shrugs

5×3 @ 70%

Jerk Pos. Press

5×3 @ 70%

Front Squat

10×3 @ 80%

Dead Lift

10×3 @ 80%

Seated Press

10×3 @ 80%

**If you do not have seated press complete the shoulder work using Shoulder Press**