Throwdown Thursday

Posted: 23rd July 2015 by jruffing27 in Uncategorized
Comments Off on Throwdown Thursday

CrossFit Tiffin – CrossFit

View Public Whiteboard

Warm-up

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

Power Clean (5 x 1.1.1)

Rest 10 seconds between singles

Rest 3-4 minutes between sets

Record heaviest weight for 1.1.1.

Metcon

Metcon (AMRAP – Rounds and Reps)

Three sets of:

Against a 2-minute running clock, complete as many rounds and reps as possible of:

5 Burpees

5 Ground to Overhead (155/105 lbs)

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

Buy-Out

(No Measure)

20-30 Calorie Bike or Row

Comments are closed.