Goodbye August WOD

Posted: 31st 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

Halting Clean Deadlift + Hang Squat Clean + Jerk (1,1,1,1,1,1,1,1,1,1)

No Regrip
Every 2 minutes, for 20 minutes (10 sets)

Metcon

Three Part AMRAP: Bike/GTO/Row (3 Rounds for reps)

For max calories:

3 Minutes of Assault Bike (or Concept 2 Rowing)

Rest until the running clock reaches 4:00, and then…

For max reps:

2 Minutes of Ground to Overhead (155/105 lbs)

Rest until the running clock reaches 8:00, and then…

For max calories:

3 Minutes of Concept 2 Rowing (or Assault Bike)

*If you have access to both an Assault Bike and a Concept 2, start on the Assault Bike, and finish with the Concept 2.

Buy-Out

Buy Out: Couch Stretch/Lat Stretch (No Measure)

Couch Stretch: 2-3 Minutes ea leg

Lat Stretch: 2-3 Minutes ea arm

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