Day: July 6, 2021

CrossFit Wig Wag – Weightlifting

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Weightlifting

2 Empty Barbell Complexes

3 Shoulder Presses+3 Diyp and Drives+3 Jerk Balances+3 Jerk Pos. Presses

Build to a moderate 3 rep jerk balance

From there build do 3×3 BTN Jerk Pos Push Press

Push Press w/pause in dip

3×2@60% of Push Press

Jerk w/pause in dip

3×2@65% of Jerk

Jerk

3×3@70%

Back Squat

1×3@75%

1×4@90%

3×4@95%

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

From the Rack Complex:

1 Front Squat + 1 Split Jerk

Metcon

Metcon (Time)

For Time:

3 Rounds

50 Double Unders

5 Front Squats

-into-

3 Rounds

50 Double Unders

5 Back Squats
If you can clean it-squat it.

Time cap: 12 mins