CrossFit Wig Wag

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

Buy In: 800m Run

21-15-9

Clean and Jerks

T2B

-Directly into-

9-6-3

Clean and Jerks

Bar Muscle Ups

Buy Out: 800m Run

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Day 1

Suicide Squats

3 Front Squats @ 80% into 6 Back Squats

4 sets

Suicide Bench

5 Close Grip Bench into 10 Bench Presses

4 sets @ 65% of Close Grip Bench

RDL

3×8@70%

Dumbbell Bench

8×8

Barbell Reverse Lunge

8×8

Banded Tricep Extension

8×8

OLYMPIC LIFTING

Day 1

3 Empty Barbell Complex

Snatch Grip

3 Snatch Grip Boot Strap Squats+3 RDL’s+3 High Hang Muscle Snatch+3 BTN Snatch Grip Shoulder Press+3 Snatch Balances

Tempo Snatch Grip DL+Hang Power Snatch+1 Hang Squat Snatch

(5 second Tempo)

1@40%

2@50%

3@55%

3@60%

3@65%

2@70%

Hang Snatch Singles

2@75%

2@80%

2@85%

2@90%

Back Squat

Build to 80% for a 3 rep

Core:

3 Rounds

10 Weighted Plank Pull Throughs