Terrible Tuesday

Posted: 21st July 2015 by jruffing27 in Uncategorized
Comments Off on Terrible Tuesday

CrossFit Tiffin – CrossFit

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Warm-up

Deadlift Warm-Up (No Measure)

Row 250 m

15 Air Squats

15 Deadlift w/ PVC pipe

15 Jump Shrugs w/ PVC pipe

15 Alt Lunges

15 KB Swings

Row 250 m

Weightlifting

Deadlift (5,3,2,1,3,?)

Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo

* Set 1 – 50% of possible 3-RM x 5 reps

* Set 2 – 75% of possible 3-RM x 3 reps

* Set 3 – 85% of possible 3-RM x 2 reps

* Set 4 – 90-95% of possible 3-RM x 1 rep

* Set 5 – Test 3-RM

* Set 6 (optional) – Exceed Set 5 weight for 3-RM

Rest exactly 3 minutes between lifts

Metcon

Metcon (Time)

Three rounds for time of:

400 Meter Run

10 KB Man-Makers (53/35)

(push-up, power clean, push press)

Buy-Out

Hawaiian Squats and Planks (No Measure)

Two sets of:

Hawaiian Squat x 90 seconds each side

Prone Plank x 60 seconds

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