05262022

CrossFit Wig Wag – Weightlifting

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Weightlifting

Power Lifting

Bench Press

10@45%, 8@55%, 6@65%

Barbell Row

10×3@65%

Shoulder Press

10×3@65%

Pull Ups

8×8

Dumbbell Incline Press

8×8

Dumbbell Concentration Curl

8×8

Dumbbell Tricep Ext

8×8

Olympic Lifting

Front Rack Zotts Press

5×2@80% or lighter

High Hang Clean Shrugs

5×3@80% of Clean

Jerk Balance

5×2@80%

Dead Stop Jerk Drives

5×2@80% of Jerk

Barbell Row

8×3@70%

052622

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (2 Rounds for time)

With a continuous running clock

0:00-4:00

500m Row

4:00-7:30

500m Row

7:30-10:30

500m Row

10:30-13:00

500m Row

13:00-15:00

500m Row for time

-rest 5 mins and repeat on another machine-
Bike Cals:30/25

2 scores for today. Last interval time only.