Day: June 27, 2021

CrossFit Wig Wag – Weightlifting

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Weightlifting

2 Empty Barbell Complex

3 Pos. Snatch Grip DL+3 Pos. Muscle Snatch+3 OHS

Muscle Snatch+Snatch Balance

5@65% of Muscle Snatch

Tempo Snatch Grip DL+Snatch Grips DL from hang into High Hang Snatch

5 Complexes @ 60% of Snatch

3 Pos. Snatch Grip DL (low, hang, high)+Snatch from 1 inch

5 complexes @ 65% of Snatch

Snatch

5×3@65%

Bench Press

Sumo DL

1×3@70%

1×4@80%

5×5@90%

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Clean Complex:

1 Clean + 1 Front Squat + 1 Hang Clean

Metcon

Metcon (3 Rounds for reps)

3 Rounds for Reps

AMRAP x 2

Buy In: 60 DUs

1 Clean & Jerk

1 Burpee over the Bar

-rest 2 mins-
Add 1 rep every round.

Example: Round 2, you will AMRAP 2 C&J and 2 Burpees.