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CrossFit Wig Wag – CrossFit

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Weightlifting

Tempo Cleans

2 Tempo Cleans @ 70%

2 Tempo Cleans @ 75%

2 Tempo Cleans @ 80%

Tempo= 5 second pull to top of knee, 2 second pause at the top of the knee (hang)

Cleans

2 Cleans @ 70%

2 Cleans @ 75%

2 Cleans @ 80%

All Cleans do not have to be unbroken just completed until you continue to the next percentage.

Metcon

Metcon (4 Rounds for reps)

4:00 AMRAP

40/30 Cal Row

AMRAP Power Cleans

-Rest 1 min-

3:00 AMRAP

30/20 Cal Row

AMRAP Power Cleans

-Rest 1 min-

2:00 AMRAP

20/15 Cal Row

AMRAP Power Cleans

-Rest 1 min-

1:00 AMRAP

10/7 Cal Row

AMRAP Power Cleans (80%)
Intent: Your goal weight should be 80% at the end of the AMRAPS. You may choose whatever weight you want for the previous 3 AMRAPS. I would recommend you do 10-20lb jumps each time.

Midline

2 Rounds:

10 GHD Sit Ups

20s L Hang

20 GHD Sit Ups

20s L Hang

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