Throwdown Thursday

Posted: 27th August 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

2-3 Minute Bike Warm-Up/Buy-Out (No Measure)

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

4 Position Squat Clean (1,1,1,1,1,1,1,1)

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Jerk
Every 2 minutes, for 16 minutes (8 sets)

Metcon

Metcon (Weight)

Every minute, on the minute, for 15 minutes:

Power Clean x 2 reps

Burpees over Barbell x 6 reps
*Ramp up weight on PC. Record weight used on last set.

Buy-Out

5- 10 Minutes Squat Hold (No Measure)

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