Author: aleksrata

CrossFit Wig Wag – Open Gym

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Weightlifting

Metcon (Weight)

From the Rack Complex:

1 Front Squat + 1 Push Jerk + 1 Split Jerk

Metcon

Metcon (Time)

EMOM

30 DUs

Devil Presses for the rest of the minute until you complete 60 Devil Presses

CrossFit Wig Wag – CrossFit

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Weightlifting

Jerk Balnce

5 sets to find a heavy jerk balance

Push Press w/pause in dip+Jerk

3@60%

Jerk

Build to 90% then you have 5 reps to hit the goal of 95%+

Mobilize

*Crossfit and the Club have been heavy and rough this week. So I do want you to mobilize. Tomorrow we will work in some complexes as a deload and discuss further of what to expect during our next cycle.*

CrossFit Wig Wag – Open Gym

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Metcon

Metcon (Time)

For Time:

Buy in: 40 Machine Cals

-into-

2 Rounds

30 Deadlifts

30 Pull Ups

20 Deadlifts

20 Chest to Bar Pull Ups

10 Deadlifts

10 Bar Muscle Ups

CrossFit Wig Wag – CrossFit

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Weightlifting

Drop Clean+Front Rack Zotts

Build to a heavy complex in 5 sets

High Hang Muscle Clean+Hang Power Clean+Squat Clean

3@60% of muscle Clean

Clean

Build to 90% then you have 5 attempts to hit the goal of 95% or above

Push Press w/pause in dip+Push Press+ Jerk

5@60% of Push Press

Mobilize

CrossFit Wig Wag – Open Gym

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Weightlifting

Squat Clean

Build to a TnG 2 rep.

Metcon (Time)

For Time:

4 Rounds

25 Wall Balls

5 Squat Cleans
Time cap: 15 time cap