Throwdown Thursday

Posted: 23rd July 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


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 (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.


(No Measure)

20-30 Calorie Bike or Row

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