Day: January 19, 2022

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (2 Rounds for time)

For Time:

4 Rounds

600m Row

-rest 1 min between rounds

-Into-

6 Rounds

400m Row

-rest 1 min between rounds
Score= 2 scores. slowest 600m and slowest 400m.

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 8 Day 4

Build to a 2 rep Incline Machine Press

(The machine is in the cardio room)

Shoulder Press

12×3@60%

Close Grip Bench

12×3@60%

Arnold Press

8×8

DB Floor Press

8×8

Ring Dips

8×8

DB Tricep Extension

8×8

OLYMPIC LIFTING

Day 4

High Hang Snatch Grip High Pulls

8×8@40%

Deficit Clean Grip DL’s

5×5@75%

Dead Stop Jerk Drives

3@100%+5#’s

3@110%+5#’s

3@120%+5#’s

Pendlay Row

8×3@70%

Banded Lat Pull Down

8×8

Concentration Curl

8×8

Banded Tricep Ext

8×8