Pump Day

Posted: 20th May 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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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


4-Stop Halting Clean Deadlift + Hang Power Clean (1,1,1,1,1,1,1,1)

Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang power clean.
Every 90 seconds, for 12 minutes (8 sets)

*Build over the course of the eight sets.


PC/FS/STO Ladder (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

1 Power Clean (205/135 lbs)

1 Front Squat (205/135 lbs)

1 Shoulder to Overhead (205/135 lbs)

2 Power Cleans

2 Front Squats

2 Shoulder to Overhead

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

…and so on.


Hip Extensions/ ring rows (No Measure)

3 rounds

10 Hip Extension

10 Ring rows

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