Day: February 6, 2019

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

3 RDS:

100 DU

25 Wall Balls 20/14

3 RDS of Gymnastic Complex

5 Squat Cleans 205/135
Gymnastic Complex:

4 HSPU+8 C2B+12 Pistols

CrossFit Wig Wag – Weightlifting

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Warm-up

*Dynamic (if you haven’t already done it)

*Clean Burgener Warm Up

-Dip & Shrug x 3

-High Elbow x 3

-Muscle Clean x 3

-Front Squat x 3

-Power Clean Mid Shin x 3

-Hang Squat Clean x 3

Weightlifting

Clean Complex:

2 Clean Dead Lift + 1 Clean from Ground + 1 Hang Clean

%70×3, %75×2, %80×1

*Complex must be unbroken, no dropping the bar. Grip and rip*

Clean Pulls:

%85×3, %90×3, %95×3

Finisher

3×8 medium weighted barbell good mornings.