Pump Day

Posted: 29th July 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Warm-Up #4 (No Measure)

Jog 200 m

15-20 Push-ups

10 Air Squats

Jog 200 m

15-20 KB Swings

20 GTO w/ 45/25

Metcon

Metcon (Weight)

Five sets of:

Back Squat x 10 reps @ 30X0

Rest 30 seconds

Single Arm Dumbbell Rows x 10 reps each arm @ 2111

Rest 30 seconds

Heavy Kettlebell Swings (70/53) x 10 reps

Rest 30 seconds

KB Shoulder Press x 10 reps @ 20X1

Rest 2 minutes

*Ramp up weight on Back Squat. Record heaviest weight used.

Buy-Out

Snatch Grip Romanian DL/Pendlay Row (Cool Down) (No Measure)

21-15-9

Snatch Grip Romanian Deadlift (95/75)

Pendlay Row (95/75)

*Perform for form, not speed.

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