Day: April 20, 2022

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

1000m-800m-600m-400m-200m Run

10-20-30-40-50 Ab Mat Sit Ups

50-40-30-20-10 DUs
time cap: 35 mins

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 10 Day 4

Suicide Press

4 Pin Press into 8 Shoulder Press

4 sets @ 72.5% of Pin Press

Barbell Row

5@60%, 3@65%, 4@70%, 2×4@75%

Bench Press

8×3@70%

Pull Ups

8×8

Barbell Tricep Extension

8×8

Dumbbell Hammer Curl

8×8

OLYMPIC LIFTING

Day 4

Front Rack Zotts

5×3@75% or lighter

Hang Power Clean

8×8@40%

High Hang Clean Shrugs

5×5@75% of Clean

Jerk Dip and Drives

5×5@75% of Jerk

Jerk Balance

5×3@75%

Pendlay Row

8×3@70%

Banded Straight Arm Pull Down

8×8