08302021

Posted on by alicjarat22

CrossFit Wig Wag – Weightlifting

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Weightlifting

2 Empty Barbell Complexes

3 RDLs+3 Muscle Cleans+3 Front Squats+3 Presses

Muscle Clean+Push Press+Muscle Clean+Push Jerk+Muscle Clean+Split Jerk

3 complexes@75% of Muscle Clean

Clean Grip DL to 1″ w/3 sec. Pause then to Hang Pos. Hold for 3 sec. into Clean+Clean and Jerk

5 Complexes@70% of C&J

Clean and Push Jerk

3×2@75% of C&J

Clean and Split Jerk

3×2@75% of C&J

Back Squat

12×3@60%

Single Leg DB/KB RDL

10×6

083021

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

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Weightlifting

Sumo Deadlift

Build to a TnG 3 rep.

Compare to 3/24/21

Metcon

Metcon (3 Rounds for time)

For Total Working Time:

0:00-6:00

80 Deadlifts

6:00-12:00

40 Bar Facing Burpees

12:00-18:00

240 Double Unders
Your score will be your total working time.

Once a movement is completed, you rest the remainder of the time.

Deadlift weight should be light enough to atleast do sets of ~20