Day: April 20, 2021

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Clean & Jerk Complex

1 Clean + 1 Push Jerk + 1 Clean + 1 Split Jerk

Metcon

Metcon (3 Rounds for reps)

AMRAP x 4

21 KB Swings

21 Clean & Jerks (light)

-rest 2 mins-

AMRAP x 4

15 KB Swings

15 Clean & Jerks (light/mod)

-rest 2 mins-

AMRAP x 4

9 KB Swings

9 Cleans & Jerks (moderate)

CrossFit Wig Wag – Weightlifting

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Weightlifting

EMPTY BARBELL COMPLEX X 3

Lunging Jerk Balance+3 Jerk Pos. Presses x3

Jerk Pos. Press

3×5@65%

Push Press+Push Jerk+Split Jerk

5 complexes@65% of Jerk

Heavy Jerk Dips w/3 sec. pause in dip

5×3@100% of Jerk

Woo Flies

3×10

Weightlifting

STRENGTH CYCLE

1×5@85%

Back Squat

Shoulder Press

Dead Lift