Day: March 22, 2021

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (No Measure)

EMOM x 30

Min 1: 12/9 Ass Bike Cals

Min 2: 6 Thrusters

Min 3: 12/9 Row Cals

Min 4: 6 Squat Snatches

Min 5: 12 Burpees over the Bar

CrossFit Wig Wag – Weightlifting

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Weightlifting

Empty Barbell Complex X3

3 Tempo Clean Grip DL+Dip & Shrug+Dip & Shrug High Pull+Muscle Clean+Tall Clean

Empty Barbell Complex X 3

High Hang Muscle Clean+High Hang Power Clean+High Hang Squat Clean

Muscle Clean

5×3@70%

Hang Clean

5×3@70%

Clean Grip DL w/3 sec. pause @ 1”, Low Hang, Hang, High Hang

3×3@70%

High Hang Clean Pulls

5×5@70% of 1RM Clean

Good Mornings

3×8@70%