Day: May 4, 2022

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (4 Rounds for reps)

Max Reps Each Station x 4

A) Row Cals

B) Burpee Box Jumps

C) Bike Cals

D) Burpees to a Target

E) Ski Erg Cals

F) Rest
Accumulate reps throughout each 1 min station and record a total rep count at the end of each round.

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Close Grip Bench Press

3@65%, 3@70%, 4@75%, 2×3@80%

Pendlay Row

10×3@65%

Pin Press

10×3@65%

Chin Ups

8×8

Banded Lat Pull Down

8×8

Banded Hammer Curl

8×8

Dumbbell Tricep Ext

8×8

OLYMPIC LIFTING

Zotts Press

5×2@80% or lighter

Hang Power Snatch

8×8@40%

Snatch Grip DL

5×3@80% of Snatch

Jerk Dip and Drives w/3 sec. Pause in Dip

5×3@80% of Jerk

Jerk Balance

5×2@80%

Barbell Row

8×3@70%