Day: November 11, 2020

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (6 Rounds for reps)

6 Rounds:

1k Row/Ski

Unbroken Gymnastic Movement
Odd Rounds-HSPU

Even Rounds-T2B

*60/50 Cals on Ass Bike

Score is unbroken reps each round.

CrossFit Wig Wag – Weightlifting

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Weightlifting

Build to a heavy snatch in 5 reps

*your reps start counting at 60%, DO NOT EXCEED THE 5 REPS AFTER THE 60%.*

Build to a heavy Clean and Jerk in 5 reps

*Your weight starts off at where you ended on the Snatch, so your last snatch weight will be your first Clean and Jerk weight. You cannot go down in weight*

Back Squat

10×3@65%

Bench Press

8×3@70%

Dead Lift

10×3@65%

Barbell Row

8×3@70%