Day: June 2, 2021

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (3 Rounds for reps)

Each Round for Reps:

AMRAP x 10

200m Run

10 Ski Erg Cals

-rest 1 min-

AMRAP x 10

200m Run

10 Ass Bike Cals

-rest 1 min-

AMRAP x 10

200m Run

10 Rower Cals
200m= 2 reps (1 rep per 100m)

CrossFit Wig Wag – Weightlifting

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Weightlifting

3 Empty Barbell Complexes

3 Shoulder Presses+3 Close Grip OHS+3 Jerk Balances+3 Jerk Pos Presses

High Hang Muscle Clean+Shoulder Press X 3

3 sets@50% of Shoulder Press

Jerk Pos. Press

5×3@70%

Push Jerk+Split Jerk

Build to a heavy complex for the day

10 minute EMOM

**Deload the bar to 70% of your heaviest complex and do 1 complex every minute for 10 minutes.**

Front Squat

12×3@60%

Barbell Row

12×3@60%