Day: July 11, 2021

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

3 PVC complexes

Tempo Clean+Front Squat x 3+Tall Clean

High Hang Muscle Clean+Hang Power Clean+Push Press

5 Complexes @65% of Muscle Clean

2 Hang Cleans+Jerk

5 Complexes @ 70% of Clean and Jerk

Clean and Jerk

5×2@75% of Clean and Jerk

Clean Pulls from Blocks

5×2@80% of Clean

**Partner up on this because of a lack of Bumpers. You will stack two sets of bumps on each side so when the bar is resting it is at the hang position height. From there you will just stand fast. We are working on speed through the middle here.**

Find a Heavy Back Squat for the day

**add into wodify.**

Back Squat

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Metcon (No Measure)

Every 2 mins for 16 mins:

Build to a heavy complex

1 Snatch + 1 OHS + 1 Hang Snatch
You must add 5-10lbs every attempt. If you fail, take a round off and try again.

Metcon

Metcon (No Measure)

Each Round for Time:

0:00-4:00

20 KB Swings

10 Burpees over KB

20 OAA KB Snatches

4:00-8:00

30 KB Swings

15 Burpees over KB

30 OAA KB Snatches

8:00-12:00

20 KB Swings

10 Burpees over KB

20 OAA KB Snatches
Once you complete each interval-you will rest for the remainder of that time.