Day: December 29, 2020

CrossFit Wig Wag – Open Gym

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Weightlifting

Metcon (Weight)

Clean Complex:

1 Power Clean + 1 Hang Squat Clean

Metcon

Metcon (Time)

For Time:

6 Rounds

7 Power Cleans

14 Burpees

21 Double Unders

CrossFit Wig Wag – Weightlifting

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Weightlifting

5 sec. tempo snatch dl to hang position into a high pull+hang snatch+BTN Snatch Push Jerk

5@60%

5 sec. tempo clean dl to hang position into a high pull+hang snatch+PUSH Jerk

@60%

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

5@60%

Tempo Shoulder Press (5 seconds down fast up)

5×4@60% of shoulder press

3 rounds

5 KB single leg RDL’s each leg

10 leg raises

10 weighted turkish sit ups