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CrossFit Wig Wag – CrossFit

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Weightlifting

Push Jerk (1-1-1-1-1)

Begin with 5 sets of 2 Pause Push Jerk. 1 second pause in the dip. 1 second pause in the catch.

This is technique work, not meant to be heavy.

Then continue to the 5×1. This is meant to be heavy.

Split Jerk (1-1-1-1-1)

Follow the same instructions as the Push Jerk. 5 sets of 2 with a pause in the dip and catch.

Then continue to 5×1.

Metcon

Metcon (AMRAP – Reps)

8 Min Ladder:

10 DUs

1 SOH 185/125
DUs increase by 10.

SOH increase by 1.