Day: September 1, 2021

CrossFit Wig Wag – Weightlifting

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Weightlifting

2Empty Barbell Complexes

3 Front Squats+3 Muscle Cleans+3 Shoulder Presses+3 Jerk Balances

Push Jerk Balance

3×3@65%

Split Jerk Balance

3×3@65%

BTN Split Jerk Push Press

3×3@65%

Push Jerk w/pause in dip

5×2@70%

Split Jerk w/pause in dip

5×2@70%

Power Clean+Push Jerk+Power Clean+Split Jerk

5 complexes @ 75%

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

Part 1:

AMRAP x 20

400m Row

400m Run
Every 100m is 1 rep on the row.

Every 200m is 1 rep on the run.

6 total reps per round.

Metcon (Time)

Part 2:

For Time:

4 Rounds

400m Run

*rest 2 mins between rounds
Score=slowest run.