Day: July 20, 2023

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (No Measure)

For Quality:

1 Snatch + 1 Below the knee Snatch + 1 Hang Snatch
You will have 10 mins to build on this complex. This is not meant for PR attempts but for technical lifts.

Once time is up, you will complete the following EMOM off of what your heaviest technical complex was.

Metcon (Weight)

EMOM x 12

Min 1: 1 Snatch

Min 2: 1 Below the knee Snatch

Min 3: 1 Hang Snatch
Use 90-100% of todays complex.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10

10/7 Ass Bike Cals

10 Pull Ups

10 Deadlifts