Day: August 25, 2021

CrossFit Wig Wag – Weightlifting

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Weightlifting

2 Empty Barbell Complexes

3 Front Squats+3 Shoulder Presses+3 Jerk Balances

Push Jerk Balance

3×3@same weight as Split Jerk Balance

Split Jerk Balance

3×3@70%

Push Press w/pause in Dip

5×2@70% of Push Press

Push Jerk w/pause in Dip

5×2@70% of Push Jerk

Split Jerk w/pause in Dip

5×2@70% of Split Jerk

Single Arm DB Row w/ 5 sec. negatives

5×5

Back Squat w/5 sec. negatives

5×3 @60%

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (6 Rounds for reps)

Max Reps x 6 Rounds

A. DBall Shoulder to Shoulder

B. Ski Erg Cals

C. Air Squats

D. Ass Bike Cals

E. Max Rest
Fight Gone Bad style.

1 min stations.