Day: May 1, 2022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Front Squat

3@65%, 3@70%, 4@75%, 2×3@80%

DL

10×3@65%

Split Squats

8×8

Good Morning

3×10@65%

Banded Leg Extension

8×8

Reverse Hypers

5×10

OLYMPIC LIFTING

3 Empty Barbell Complex

3 Boot Strap Squats+3 RDL’s+3 Pos. Muscle Snatch+3 BTN Press+3 OHS+3 Snatch Balances+3 Zotts Presses

Snatch

1×2@40%

1×2@50%

5×3@60%

1×2@65%

5×3@70%

1×2@75%

1×2@80%

5×2@85%

Front Squat

8×3@70%

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Snatch Complex:

1 Hang Snatch + 1 Overhead Squat + 1 Hang Snatch

Metcon

Metcon (8 Rounds for reps)

8 Rounds:

1:00 on/1:00 off

7 Pull Ups

7 Overhead Squats

Max DUs
If you cannot complete these movements in a minute, decrease the reps.

Score= DUs every round