Day: August 8, 2021

CrossFit Wig Wag – Weightlifting

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Weightlifting

2 Empty Barbell Complexes

Lunging Jerk Balance+3 Jerk Pos. Presses+Lunging Jerk Balance+3 Jerk Pos. Presses+Lunging Jerk Balance+3 Jerk Pos. Presses

Jerk Balance

3×3@65% of Jerk Balance

BTN Jerk Pos. Push Press

5×3@70%

*if you do not have any #’s for this take 15 min and build to a 5 rep*

Push Press w/pause+Push Jerk w/pause+Split Jerk w/pause

5@70% of Push Press

*pauses are in the dip*

Push Jerk

3×2@75%

Split Jerk

3×2@75%

Sumo DL High Pull

8×8@40%

Barbell Row

8×8@40%

CrossFit Wig Wag – CrossFit

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Weightlifting

Thruster

Find a 2 rep from the rack.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12

3 Deadlifts

6 Power Cleans

9 Squat Cleans

12 Front Squats

15 Thrusters
Pick a light/mod weight that is the same for all barbell movements.