Day: September 29, 2021

CrossFit Wig Wag – Weightlifting

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Weightlifting

OLYMPIC

WEEK 3 DAY 4

2 Empty Barbell Complexes

3 Pos. Muscle Snatch+1 Snatch Press Down+1 Snatch Drop+1 Snatch Balance+1 OHS

Build to a Heavy Snatch

After you find a heavy for the day DeLoad bar to 70% and complete 30 Snatches

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

4 Rounds:

200m Run

10 Cal Row

-rest 2 mins-

3 Rounds:

400m Run

20 Cal Row

-rest 2 mins-

2 Rounds:

600m Run

30 Cal Row

-rest 2 mins-

1 Round:

800m Run

40 Cal Row
Bike Cals:

7/14/21/28

Time cap: 40mins