07192021

CrossFit Wig Wag – Weightlifting

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Weightlifting

2 Empty Barbell Complexes

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

Tempo Snatch Grip DL to Hang w/3 sec. pause into Hang Muscle Snatch

7@65% of Muscle Snatch

2 Hang Snatches

8@70% of Snatch

Snatch

5×3@75%

Snatch Grip BTN Shoulder Press

8×8@40% of Muscle Snatch

Front Squat

8×8@40% of Front Squat

Woo Flies

8×8

071921

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Metcon (Weight)

Build to a heavy complex of:

1 Clean + 1 Push Jerk + 1 Clean + 1 Split Jerk
You may drop the barbell after the push jerk and reset for the next clean.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15

21 Deadlifts

15 Pull Ups

9 Cleans