Saturday

Posted: 23rd May 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

500 Meter row (No Measure)

500 Meter row

(No Measure)

Two sets of:

Jerk Footwork Drills x 10 perfect reps

*Use PVC and then a Bar

Weightlifting

Split Jerk (1,1,1,1,1)

Every two minutes, for 10 minutes (5 sets):

Jerk x 1 rep

Keep all five sets between 70-90%

Metcon

STO/DU AMRAP (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

10 Shoulder to Overhead (135/95 lbs)

50 Double Unders

Buy-Out

Roll out and stretch for 5-10 minutes (No Measure)

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