Day: December 21, 2020

CrossFit Wig Wag – Weightlifting

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Weightlifting

Tall Clean+Front Rack Zotts Press

3@75% of Front Rack Zotts Press

Power Clean

3@75%, 2@75%+, 3@75%, 1@75%+, 3@75%, 1@80%

Dead Lift

5@75%, 3@75%+, 5@75%, 2@75%+, 5@75%, 1@85%

Back Rack Lunge

5×3@65% reverse lunge

5×3@65% forward lunge

5 Rounds

10 (5/5) alt. V-Sits

10 Weighted Sit Ups

20 Weighted Russian Twists

CrossFit Wig Wag – Open Gym

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Metcon

12 Days of Christmas (Time)

1 SDLHP 95/65

2 Thrusters

3 Power Cleans

4 Pistols

5 Power Snatches

6 Pull Ups

7 T2B

8 KB Swings 50/35

9 OH Squats

10 Double Unders

11 Burpees

12 OH Lunges
Like the song, “12 Days of Christmas” complete each exercise in ascending order, adding an exercise each round.