09092022

CrossFit Wig Wag – Weightlifting

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Weightlifting

Behind the Neck Snatch Grip Push Press

5×3@60% of Snatch

Muscle Clean

5×3@60%

Jerk Position Jerk

5×3@60% of Jerk Balance

**You will set up in the front rack position with your feet in the receiving position of the jerk. Then you will dip, drive, and press. Allow yourself the re-bend under the bar as you lock out overhead, in a way of absorbing the weight when it gets overhead in a jerk. This drill is supposed to help you understand the importance of having a slight bend in the back leg instead of having locked out.**

Front Squat

12×3@60%

Sumo DeadLift

8×8@40%

090922

CrossFit Wig Wag – CrossFit

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Metcon

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Weightlifting

1RM Thruster (Total Weight)

Thruster (1 Rep Max)
Will be completed after the metcon and from the rack.