Day: December 14, 2020

CrossFit Wig Wag – Open Gym

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Metcon

Metcon (5 Rounds for reps)

Stations for Max Reps:

5 Rounds:

A) DBall Step Ups

B) Cal Row

C) Lungesters

-2 min rest-

CrossFit Wig Wag – Weightlifting

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Weightlifting

Drop Clean+3 Front Rack Zotts

3@70%

Power Clean

3@70%, 2@70%+, 3@70%, 1@70%+, 3@70%, 1@80%

Dead Lift

5@70%, 3@70%+, 5@70%, 2@70%+, 5@70%, 1@80%

Back Rack Lunge

6×3 each leg in reverse @60%

6×3 each leg forward @60%

5 Rounds

10 Weighted Turkish Sit Ups

10/10 Weighted Russian Twists

10/10 Weighted Side Bends