CrossFit – Fri, Jan 6

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (No Measure)

Primer Complex:

1 Snatch + 1 Squat Snatch + 1 Hang Snatch
5 sets @~50-55%

You may reset before your squat snatch.

This is just a primer for the following percentages.

Hang Snatch

5×1@80-90%

*Pick a challenging percentage and complete all sets at that weight. We’re working consistency today so remember challenging but consistent.

Snatch

5×1@80-90%

*same as hang snatch.

Metcon

Metcon (Time)

For Time:

5-4-3-2-1

Burpee Bar MU

BB Complex
BB Complex:

1 Snatch + 2 Hang Snatches + 1 OHS

*Complex must be done unbroken but you may set it down between sets.

time cap:12

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