Day: March 29, 2021

CrossFit Wig Wag – Weightlifting

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Weightlifting

Empty Barbell Complex X 3

3 Tempo Clean DL+2 High Hang Muscle Cleans+2 Tall Cleans

Muscle Clean

5×3@70%

Clean

3×3@70%, 2×3@75%, 1×2@80%

Power Clean+2 Push Presses+1 Jerk

5@70% of Push Press

High Hang Clean Shrugs

5×5@70% of Clean

RDL

3×12@70%

**If you do not have an updated number find a 5 rep today**

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

“Macho Mile.5”

4 Rounds

400m Run

3 Rounds of Macho Man (135/95)

-into-

2 Rounds

400m Run

3 Rounds of Macho Man (185/125)
1 round of Macho Man=

3 Power Cleans

3 Front Squats

3 Push Jerks