Author: alicjarat22

CrossFit Wig Wag – CrossFit

Metcon (Time)

For Time:

10 Rounds

10 Chest 2 Bar Pull Ups

10 OAA DB Snatch

200m Run

Time cap: 35 mins

CrossFit Wig Wag – Weightlifting

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Weightlifting

CrossFit Wig Wag – CrossFit

Power Clean

3×3@65%

2×2@70%

3×1@75%

1×3@78%

1×2@80%

1×1@83%

1×1@85-90%

Metcon (AMRAP – Reps)

EMOM x 10

2 Power Cleans (~80-85%)

8 Box Jumps

-into-

AMRAP x 1

Max Squat Cleans

CrossFit Wig Wag – CrossFit

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Weightlifting

Deadlift

Build to 60-65%. Complete 5×3 tempo and TnG. Tempo=regular speed up, 3 sec tempo down.

Metcon

Metcon (Time)

For Time:

Buy In: 100m DB Suitcase Carry + 25 Wall Balls

21-15-9

Deadlifts

OA DB Thrusters

Buy Out: 100m DB Suitcase Carry + 25 Wall Balls
Time cap: 15 mins

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%