Clean Complex:
1 Clean + 1 Front Squat + 1 Hang Clean + 1 Jerk
For Time:
500m Row
21 Front Squats
250m Row
21 Push Jerks
500m Row
15 Front Squats
250m Row
15 Push Jerks
500m Row
9 Front Squats
250m Row
9 Push Jerks
Time cap: 16 mins
Load-light
Bike cals:
500m=30 Cals
250m=15 Cals
DB Complex:
1 DB Squat Snatch + 25ft DB Lunge
You must complete this complex with both your right and left arm but you may set it down in between.
25ft=tape to tape.
You must hold the DB in the front rack position for the lunge. You may set it on your shoulder if you need to.
For Time:
20-30-40-30-20
OAA DB Snatch
Deadlifts
Deadlifts will be done with a barbell.
Pick a lighter weight because of the high volume.
Olympic
Week 4 Day 4
Build to a heavy High Hang Snatch
DeLoad bar to 75% of High Hang Snatch and complete 10×2 Snatches
Every 8 mins x 4 rounds
1) 1k Row
2) 50 Ass Bike Cals
You do not need to complete both the row and bike in the 8 mins. You will alternate between the 2 stations. (2 rounds of rowing/2 rounds of biking).
Score= slowest round
Goal= be consistent!
CrossFit Wig Wag 