10202020

CrossFit Wig Wag – Weightlifting

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Weightlifting

Jerk Balance

3×2@ 85%

Strict press+Push Press+ Jerk

3 complexes at 60% of Strict Press

**Once again these are warm ups**

Jerk

3×2@85%

**Once again our focus is on the Jerk, so take your time. Hence why we do not have a lot programmed today.**

Front Squat

12×3@60%

Barbell Row

12×3@60%

102020

CrossFit Wig Wag – CrossFit

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Metcon

Painstorm XI (Time)

For Time:

100m Run

100 Muscle Ups

200m Run

20 HSPU

300m Run

30 Overhead Squats 45/35

400m Run

40 Sumo DL High Pulls 45/35

500m Run

50 Pull Ups

600m Run

60 Push Ups

700m Run

70 KB Swings

800m Run

80 Burpees

900m Run

90 Thrusters 45/35

1000m Run

100 Air Squats