Day: September 27, 2021

CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 4 DAY 2

Back Squat

8×8@45%

Power Clean

8×8@45%

Chin Ups

8×8

Banded Leg Extensions

8×8

Barbell Row

8×8@45%

DB Step Ups

8×8

Barbell Bicep Curl

8×8

Banded High Pulls

8×8

OLYMPIC

WEEK 2 DAY 2

Muscle Snatch

5×3@70%

Back Squat

**5 sec. Tempo Down Fast Up**

8×3@70%

Shoulder Press

**5 sec. Tempo Down Fast Up**

8×3@70%

Sumo DL

8×3@70%

Single Leg Box Step Downs

5×5 per leg

**You will stand on a box or an elevated position lower yourself down on one leg under control, touch the ground with one foot and stand fast**

Woo Flies

3×10

CrossFit Wig Wag – CrossFit

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Metcon

Hildy (Time)

For Time:

100-calorie row

75 thrusters, 45-lb. barbell

50 pull-ups

75 wall-ball shots, 20-lb. ball

100-calorie row

If you’ve got a 20-lb. vest or body armor, wear it.
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.
To learn more about Hildy click here