Day: December 15, 2021

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 2 Day 4

Tempo Pendlay Row (5 sec. down fast up)

8×2@50%

Tempo Bench Press (5 sec. down fast up)

8×2@50%

Double DB Row (go from hang Pos)

5×10

Double DB Bench

5×10

Barbell 21’s x3

7 lower 3rd curl

7 upper 3rd curl

7 full curls

DB Tricep ext.

8×8

Banded Tricep ext. and Hammer Curl

30 ext

30 curl

20 ext

20 curl

10 ext

10 curl

Then make your way back up

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

200 Row Cals

*At 0 Cal-100m Run + 25 Burpees

*At 50 Cals-200m Run + 20 Burpees

*At 100 Cals-300m Run + 15 Burpees

*At 150 Cals-400m Run + 10 Burpees

*At 200 Cals-500m Run + 5 Burpees