Day: April 13, 2021

CrossFit Wig Wag – CrossFit

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Weightlifting

Turkish Get Up

Find a heavy single on both your right and left.

Metcon

Metcon (Time)

For Time:

21-18-15-12-9-6-3

Back Squats

35-30-25-20-15-10-5

Ab Mat Sit Ups

CrossFit Wig Wag – Weightlifting

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Weightlifting

EMPTY BARBELL COMPLEX X3

3 High Hang Muscle Cleans+3 Lunging Jerk Balances+3 Jerk Pos. Presses

3×5 Jerk Pos. Press @ 60%

*If you do not have a Jerk Pos. Press take 10 minutes to find a 5 rep, no more than 10 min*

Power Clean+Push Press X3

3 complexes@60% of Push Press

3 Push Presses+1 Jerk w/3 sec. in the dip

7 complexes @ 60% of 1RM Jerk

Weightlifting

STRENGTH CYCLE

Front Squat

4×5@70%

1×3@75%

2×2@80%

1×1@90%

Barbell Row

3×8@65%

1×5@70%

2×2@75%

1×1@80%