Day: December 7, 2020

CrossFit Wig Wag – CrossFit

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Weightlifting

Drop Clean+Front Rack Zotts

Build to a heavy complex in 5 sets

High Hang Muscle Clean+Hang Power Clean+Squat Clean

3@60% of muscle Clean

Clean

Build to 90% then you have 5 attempts to hit the goal of 95% or above

Push Press w/pause in dip+Push Press+ Jerk

5@60% of Push Press

Mobilize

CrossFit Wig Wag – Open Gym

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Metcon

Metcon (Time)

For Time:

Buy in: 40 Machine Cals

-into-

2 Rounds

30 Deadlifts

30 Pull Ups

20 Deadlifts

20 Chest to Bar Pull Ups

10 Deadlifts

10 Bar Muscle Ups