04/20/2015

Posted: 20th April 2015 by jruffing27 in Uncategorized
Comments Off on 04/20/2015

CrossFit Tiffin – CrossFit

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Warm-up

(No Measure)

Row 500 meters

20 thrusters w/ pvc/bar

Burgener Clean Warm-Up (No Measure)

1. Down and Finish- Speed through the middle

2. Elbows High and Outside- Keep the Bar Close

3. Muscle Clean- Turnover

4. Front Squat Lands- 2″, 4″, 6″ – Footwork

5. Front Squat Drop- Bottom Out, Footwork

6. Hang Squat Clean

Weightlifting

Clean complex (High Hang Clean + Hang Clean + Clean) (Every 2 minutes for 20 minutes)

Metcon

500m Row (Time)

Max Effort 500m Row

Metcon (Time)

30 squat clean thrusters (95/55)

*bar must touch the ground at the start of each rep

Buy-Out

(No Measure)

Work on MWOD posters for the remainder of class.

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