Day: September 21, 2022

CrossFit Wig Wag – Weightlifting

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Weightlifting

Muscle Snatch

3×3@70%

Clean Shrugs

5×5@70% of clean

**Shrug the bar from the high hang position**

Push Press

3×3@70%

Front Squat

8×3@70%

Sumo DeadLift

8×8@40%

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (3 Rounds for calories)

For Max Calories:

0:00-3:00

Max calories (moderate pace)

3:00-4:00

Rest

4:00-6:00

Max calories (moderate pace)

6:00-7:00

Rest

7:00-8:00

Max calories (fast pace 100% effort)

8:00-10:00

Rest
Repeat x3. Once on each machine.

Your moderate pace should not be treated as a casual effort. You should be working hard but conserving some gas for the last minute.

Score= total Cals on each machine. (3 scores)