Day: June 29, 2021

CrossFit Wig Wag – Weightlifting

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Weightlifting

2 Empty Barbell Complexes

3 Front Squats+3 Shoulder Presses+Jerk Balance+3 Jerk Pos. Presses

Jerk Pos. BTN Push Jerk

*Take 10 min to build to a 3 rep*

**This is more for skill work, not weight**

Push Press w/pause in dip

3×2@65% of Push Press

Jerk w/pause in dip

3×2@65%

Jerk

3×2@65%

Good Morning

Barbell Row

1×3@70%

1×3@80%

3×3@95%

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Bench Press

Build to a set of 10.

Tip: do not do a full set of 10 until you are around 70%.

Once you find your 10 rep. Complete 10 at 95% of that 10rep. Then complete 10 at 90%.

Metcon

Metcon (Time)

For Time:

21-15-9

Thrusters

Bar Muscle Ups