Day: July 5, 2021

CrossFit Wig Wag – Weightlifting

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Weightlifting

2 Empty Barbell Complexes

3 Snatch Grip RDL’s+3 Snatch Grip DL’s+3 Pos. Muscle Snatch+3 OHS

3 High Hang Muscle Snatch

3 complexes @ 60% of Muscle Snatch

3 Pos. Snatch (High, Hang, Low)

3 complexes @65% of Snatch

Snatch

3×3@70%

RDL

Bench Press

1×3@70%

1×3@80%

3×3@95%

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

42-30-18

Rower Cals

OAA DB Hang Snatch

-rest 3 mins-

18-30-42

Rower Cals

OAA DB Hang Snatch
Ass Bike Cals

32-22-12

time cap-40 mins