Pump Day

Posted: 29th April 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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(No Measure)

Jog 2 Laps

20 Walking Lunges

Jog 2 Laps

20 Air Squats

Jog 2 Laps

20 Goblet Squats w/ KB

Hold Squat w/ KB for 2 minutes

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


Metcon (Time)

5 rounds for time of:

Squat cleans, 10 reps (95/65)

30-second Hollow Rock hold

Squat cleans, 10 reps (95/65)

60-second hang from pull-up bar


Snatch Cool Down (No Measure)

Roll out back for 2 min

Couch Stretch ea leg 2 min

Sit in Squat for 2 min

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