Author: aleksrata

CrossFit Wig Wag – CrossFit

Happy 40th Nate!

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Metcon

Double Helen (Time)

6 Rounds:

400m Run

21 KB Swings 50/35

12 Pull Ups

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

C&J Complex:

1 Power Clean + 1 Push Press + 1 Push Jerk

Metcon

Metcon (Time)

75 Clean & Jerks for time

3-3-3-4 min Intervals

3 mins on/1 min off:

9 Wall Balls 20/14

9/7 Cals Ski Erg

Max Clean & Jerks 135/95

Last interval is 4 mins. Task is 75 Clean & Jerks. Work until all are completed or time capped.

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

30/25 Cals Ass Bike

60 OAA Devil Presses 50/35

30/25 Cals Ass Bike

40 OAA Devil Presses 50/35

30/25 Cals Ass Bike

20 OAA Devil Presses 50/35

CrossFit Wig Wag – Weightlifting

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Weightlifting

Clean Complex

5 sets @ 70%, 5 sets at 75%

DL bar 2’’ above ground w/3 sec pause + below knee w/sec pause + above knee w/3 sec pause + launch point w/3 sec pause + Hang Clean

Clean Grip DL @70% of max clean

10 sets of 3 reps

@ 30% of 1RM front squat, 3 singles with 30 second pause at bottom. Stand up every rep

CrossFit Wig Wag – CrossFit

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Weightlifting

Deadlift (5-5-5-5-5)

Metcon

Metcon (Time)

5 Rounds:

20 Air Squats

15 Deadlifts 95/65

10 Front Rack Box Step Ups 24/20