Day: January 4, 2021

CrossFit Wig Wag – Weightlifting

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Weightlifting

Drop Clean+2 Front Rack Zotts Press

3@85% of Front Rack Zotts Press

Power Clean

2@80%, 1@80%+, 2@80%, 1@80%+, 2@80%, 1@90%

Dead Lift

3@80%, 1@80%+, 2@80%, 1@80%+, 2@80%, 1@90%

Back Rack Lunge

6×3@60% Reverse Lunge

6×3@60% Forward Lunge

Barbell Good Morning

3×12@60%

CrossFit Wig Wag – Open Gym

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Metcon

Metcon (Time)

Every 8 mins for 24 mins:

30 Wall Balls

30 DU

300/250m Row

30 DU
You will have plenty of time to rest during each interval. Work fast and give 100% effort every round.

Your score is your slowest round.

Bike-15/12