Author: aleksrata

CrossFit Wig Wag – Weightlifting

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1 RM Squat Snatch (Total Weight)

Squat Snatch (1 Rep Max)
Building to a 1 rep Squat Snatch today. This is for some updated numbers. If you don’t PR today it is not the end of the world. Build to a heavy. Take your time in between lifts there is no rush.

Weightlifting

Hopefully the Squat Snatch takes up most of your time it is meant too.

Finish with core work of 100 ab mat sit ups.

CrossFit Wig Wag – CrossFit

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Weightlifting

Deadlift (3-1-3-1-3-1)

Building in weight throughout sets.

Metcon

Metcon (Time)

4 Rounds:

10 Hang Squat Cleans 135/95

200m Run

10 Deadlifts 135/95

from CrossFit Wig Wag http://bit.ly/2XAeTvf
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CrossFit Wig Wag – CrossFit

Partner WOD TBD

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CrossFit Wig Wag – CrossFit

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Weightlifting

Squat Snatch

Build to a heavy 2 rep with a 2 second pause right below the knee

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Females: 55#

Death by Burpees (Time)

100 Burpees for time