Day: May 2, 2021

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

FS + OH Complex

1 Front Squat + 1 Push Jerk + 1 Front Squat + 1 Split Jerk

Metcon

Metcon (Time)

For Time:

4 Rounds

16 Thrusters

12 DB Box Step Overs

8 T2B

CrossFit Wig Wag – Weightlifting

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Weightlifting

Empty Barbell Complex x 2

3 Snatch Grip RDL’s+3 Snatch Grip DL+3 Pos Muscle Snatch+3 Snatch Balances

Muscle Snatch

3×3@75% of Muscle Snatch

YoYo Snatch

5@75%

*1. You will stand the bar up from the ground then

*2. lower to the low hang pos., and stand back up to the high hang pos.

*3. Lower back to the low hang pos., and stand back up to the high hang pos.

*4. After the two ”Low Hang DL’s” you will do a Low Hang Snatch

Snatch

5×3@75%

Front Squat

4×9@72.5%

Barbell Row

4×9@72.5%

Behind the Neck Snatch Grip Push Press

4×9@72.5%