Month: June 2021

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

“Light Nate”

AMRAP x 20

2 Muscle Ups

4 HSPU

8 KB Swings

CrossFit Wig Wag – Weightlifting

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Weightlifting

2 Empty Barbell Complex

3 High Hang Muscle Cleans+3 Front Squats+3 Shoulder Presses+3 Jerk Balances

Jerk Pos. Press

3×3@75%

Push Press+Push Jerk+Split Jerk

5 Complexes @ 75% of Push Press

Jerk

5×3@75%

Bench Press

Dead Lift

1×3@65%

1×3@75%

1×4@85%

4×5@90%

CrossFit Wig Wag – CrossFit

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Weightlifting

Bent Over Row

Build to a 1 rep.

Metcon

Metcon (AMRAP – Reps)

AMRAP x 10

10 Snatches (95/65)

-rest 1 min-

10 Snatches (135/85)

-rest 1 min-

10 Snatches (155/105)

-rest 1 min-

in remaining time

Max Snatches (185/125)

CrossFit Wig Wag – Weightlifting

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Weightlifting

2 Empty Barbell Complexes

3 RDL’s+3 Clean Grip DL’s+3 High Hang Muscle Cleans+3 Tall Clean (change levels in receiving Pos.)

Muscle Clean

3×3@75%

Hang Clean+Low Hang Clean+Clean

5 Complexes @ 75%

Clean

5×3@75%

Good Morning

RDL

1×3@65%

1×3@75%

1×3@85%

3×3@90%

1×3@95%

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (AMRAP – Reps)

AMRAP x 25

Buy in: 2k Row

-into-

5 OH Squats

400m Run

*Add 5 OH Squats every round
You will only score the OH squats and run.

400m=2 reps