Day: June 28, 2021

CrossFit Wig Wag – Weightlifting

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Weightlifting

2 Empty Barbell Complex

3 Pos. Clean Grip DL+3 Pos. Muscle Clean+3 FS

Muscle Clean+High Hang Squat Clean

5@65% of Muscle Clean

Tempo Clean Grip DL+Clean Grip DL from hang into High Hang Clean

5 Complexes @ 60% of Clean

3 Pos. Clean Grip DL (low, hang, high)+Clean from 1 inch

5 complexes @ 65% of Clean

Clean

5×3@65%

Front Squat

1×3@70%

1×4@80%

5×5@90%

Seated Press

1×3@70%

1×3@80%

3×3@95%

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

6 Rounds

500/400m Row

10 DB Box Step Overs

10 HSPU

10 DB OH Lunges
One DB only. For OH Lunges, switch OH arm halfway through.

Bike cals-25/20

Time cap:40 mins