Day: March 30, 2021

CrossFit Wig Wag – Weightlifting

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Weightlifting

Empty Barbell Complex X 3

2 Lunging Jerk Balances+2 Jerk Pos. Presses

Jerk Pos. Press

*Build to a moderate 5 rep*

**take no more than 10 minutes**

Push Press

5×3@70% of Push Press

Power Clean+2 Push Jerks+Split Jerk

5 Complexes @ 70% of Jerk

Barbell Row

12×3

**if you do not have any recent # on this, find a 3 rep**

Woo Flies

3×10

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

KB Complex:

3 R KB Snatches + 2 R KB Hang Snatches + 25 ft OH Walk + 3 L KB Snatches + 2 L KB Hang Snatches + 25 ft OH Walk
Must be completed unbroken.

Metcon

Metcon (Time)

For Time:

4 Rounds

16 Snatches

32 DUs

16 Box Jumps