Day: August 31, 2021

CrossFit Wig Wag – Weightlifting

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Weightlifting

Dead Lift

8×8@40%

Close Grip Bench Press

8×8@40%

DB/KB Box Step Ups

8×8

Alternating DB Over Head Press

8×8 (4reps per arm for a set)

GHD Hip Extension

8×8

KB/DB Floor Press

8×8

DB Tricep Extension

8×8

DB Reverse Fly

8×8

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

DB Complex:

1 DB Squat Snatch + 1 DB Jerk + 1 DB OH Squat
Complex must be successful on both your right and left arm to count.

Metcon

Metcon (5 Rounds for reps)

EMOM x 5

Min 1: 10 Unbroken Hang Snatches @ 65-70%

Min 2: Max Row Cals

Min 3: Rest
Accumulate your calories. Score= total cals.