Author: aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

Since we don’t have OLY on Thursday due to America’s BirthDay we are going to work a little of everything today.

Snatch:

5 sets of 2 @80%

Clean:

5 sets of 2 @80%

-DO NOT HAVE TO BE TNG-

**with the snatch and cleans, do not be in a rush with this. Have 1:30-2:00 between sets, get enough rest and go for good reps**

Quake Press: (we’ll go over it)

Build to a heavy

CrossFit Wig Wag – CrossFit

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Metcon

Fish Out Of Water (Time)

For Time:

2k Row

-Immediately into-

10 rounds:

2 Power Cleans 205/145

4 Bar Facing Burpees

8 Pistols
Courtesy of CompTrain

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Metcon Primer Complex:

1 Deadlift+ 1 Hang Clean+ 1 Squat Clean+ 1 Jerk

Metcon

Metcon (Time)

For Time:

40 Deadlifts 225/155

30 Front Squats 205/135

20 Hang Power Cleans 185/125

10 Squat Snatches 165/115

Midline

3 Rounds:

15 Russian Twists (each side)

10 Turkish Sit Ups

5 Atomic Abs

CrossFit Wig Wag – CrossFit

Partner WOD TBD

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CrossFit Wig Wag – CrossFit

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Weightlifting

1RM Hang Squat Snatch (Total Weight)

Hang Snatch (1 Rep Max)

Metcon

Metcon (Time)

21-15-9

HSPU

DB OH Squat 50/35