Month: July 2019

CrossFit Wig Wag – CrossFit

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Weightlifting

Power Clean

Build to a heavy TnG 3 rep.

Metcon

Metcon (Time)

Mav’s Dirty Thirty

Buy in: 30 Pull Ups

-immediately into-

3 rounds:

10 Power Cleans 95/65

10 Burpees Over the Bar

10 Thrusters 95/65

-immediately into-

Buy Out: 30 Pull Ups

Midline

3 Rounds:

Max Effort L Sit Hold

20 V Sits

10 Tempo Leg Raises (5 count up/5 count down)

CrossFit Wig Wag – CrossFit

Partner WOD TBD

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CrossFit Wig Wag – CrossFit

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Weightlifting

1RM Push Jerk (Total Weight)

Push Jerk (1 Rep Max)

Metcon

Metcon (No Measure)

E2MOM for 12mins:

50 DU

6 Push Jerks
Load is 60-70% of 1RM.

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CrossFit Wig Wag – CrossFit

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Weightlifting

Box Squat (2-2-2-2-2-2-2-2)

Box set to parallel

Metcon

Metcon (Time)

30-25-20-15-10-5

KB Swings 50/35

Weighted Box Step Ups 50/35

Midline

4 Rounds:

20sec Scissor Kicks

20 Glute Bridges

10 Super Mans