Day: November 17, 2020

CrossFit Wig Wag – Weightlifting

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Weightlifting

Jerk Balance

3×1@90%

Push Press+Jerk

3@90% of Push Press

Jerk

3×1@90%

Front Squat w/3 sec pause in bottom position

3×3@70% of clean

Barbell Row

3×5@70%

RDL

3×8@70%

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

DB/KB Complex:

2 Dbl DB/KB Cleans + 1 Dbl DB Thruster + 2 Dbl DB Push Jerks

Metcon

Metcon (AMRAP – Reps)

12 min Ladder:

1 Thruster

1 Box Jump

*Add a rep every round