Day: July 13, 2021

CrossFit Wig Wag – CrossFit

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Weightlifting

Shoulder Press

Build to a heavy single for today.

Metcon

Metcon (No Measure)

For Time:

10 Rounds

35 DU

8 Dbl Db/KB Push Presses
time cap: 15 mins

CrossFit Wig Wag – Weightlifting

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Weightlifting

2 Empty Barbell Complexes

3 Shoulder Presses+3 Push Presses+3 Lunging Jerk Balances

Jerk Balance

3×3 @60% of Jerk Balance

BTN Jerk Pos. Push Press

Build to a set of 3 in 15 minutes

**After you find a 3 rep complete 3 sets at 70% of your 3 rep**

Shoulder Press+Push Press+Jerk

5 complexes@70% of Shoulder Press

Dip and Drive w/pause in dip+Jerk w/pause in dip+Jerk

5 complexes@75% of Jerk

Build to a 1 rep Barbell Row

**If there is tim de-load the bar to 40% and perform 8×8 at that weight**

Barbell Row