Day: March 2, 2021

CrossFit Wig Wag – Weightlifting

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Weightlifting

Empty Barbell Complex x 3

Jerk Balance+3 Jerk Presses+Jerk Balance+3 Jerk Presses

Build to a heavy Jerk Balance

Build to a heavy complex

3 Jerk Dips w/3 sec pause in Dip+Jerk

**You will dip and hold for 3 sec. then drive out of the dip 3 times before you complete 1 complete jerk**

Build to a moderate 3 rep push jerk

**Do not exceed 80%**

MuscleClean+PushPress+MuscleClean+PushPress+MuscleClean+PushPress

3 of these complexes at 60% of Push Press

5 Rounds

10 Leg Raises

10 Weighted Sit Ups

10/10 Weighted Russian Twists

CrossFit Wig Wag – CrossFit

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Weightlifting

Bent Over Row

Build to a set of 3.

Metcon (No Measure)

EMOM x 4

Min 1: 10 Strict Pull Ups

Min 2: 10 Barbell Rows

Min 3: 20 Quad Pull Thrus

Min 4: 30s Row @ 80%