CrossFit Wig Wag – CrossFit
Weightlifting
Overhead Squat
In 10 mins, find a heavy 3 rep.
Metcon (Weight)
5 sets:
1 Snatch + 1 Overhead Squat + 1 Hang Snatch + 1 Overhead Squat
Once the 10 mins is up, drop to ~70% of today’s 3 rep and complete the above complex.
Keep your rest 1:00-1:30 between sets.
Metcon
Metcon (3 Rounds for reps)
AMRAP x 4
4 TnG Squat Snatches
8 T2B
-rest 1 min-
AMRAP x 4
3 TnG Squat Snatches
6 T2B
-rest 1 min-
AMRAP x 1
Max Squat Snatches
AMRAP x 1
Max T2B
In the first AMRAP, your snatches will be light. You will add weight for a mod/light weight in the second AMRAP. And then you will keep that weight for the last max set. This set will NOT have to be TnG.
CrossFit Wig Wag 