02222021

CrossFit Wig Wag – Weightlifting

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Weightlifting

2 Jerk Balance+3 Jerk Pos. Presses

-3 complexes

*Build each Complex*

**This is meant to be light**

2 Jerks w/pause in the dip

-Build to a heavy complex-

De-load bar to 75% of heaviest complex and complete 10 complexes at that weight

5 Jerk singles at same weight

**no pauses, just a regular jerk**

3 Complexes of:

1 Power Clean+1 Push Press+1 Power Clean+1 Push Jerk+1 Power Clean+ 1 Jerk @75% of Push Press Weight

Woo Flies

3×10

RDL

Find a 5 rep if you have not done so. If you have 3×12@60%

Weightlifting

WEEKLY ACCESSORY WORK

Zotts Press

3×3@75%

Front Rack Zotts Press

3×3@75%

Barbell Row

10@50%, 10@55%, 10@60%

Bench Press

10@50%, 10@55%, 10@60%

1 1/4 Front Squats

3×3@70% of 1RM Squat Clean Weight

Bench Dips

5×10

Kneeling KB Press

3×10 each arm

022221

CrossFit Wig Wag – CrossFit

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Weightlifting

Snatch

Build to a 3 rep.

Metcon

Metcon (Weight)

EMOM x 6

2 Squat Snatches
Weight should be ~80-85% of 1RM.

We will rest for 2 mins and go immediately into the next portion.

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8

4 Snatches

4 OH Squats

8 Burpees over the bar
Lighten your barbell and go fast under fatigue.