Terrible Tuesday

Posted: 28th July 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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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

3-Position Clean (1,1,1,1,1,1,1,1)

high hang, mid-thigh, and then from the floor
Every 2 minutes, for 16 minutes (8 sets)

Metcon

Clean/Push-Up (AMRAP – Reps)

In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean

Every time the barbell hits the floor, perform 5 Push-Ups

(Example – Perform 1 Hang Power Clean, drop the barbell, perform 5 push-ups and rest as needed; then perform 2 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; then perform 3 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)
*Score total reps on Cleans ONLY

Buy-Out

Hip Extensions/ ring rows (No Measure)

3 rounds

10 Hip Extension

10 Ring rows

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