Monday Mash-Up

Posted: 21st September 2015 by jruffing27 in Uncategorized
Comments Off on Monday Mash-Up

CrossFit Tiffin – CrossFit

View Public Whiteboard

Warm-up

Bench Warm up (No Measure)

30 Arm Circles Forward and Backwards

15 Push-Ups

15-20 Sit-Ups

15 Plyo Push-ups

15-20 Supermans

15 Bench Press w/ Bar

Weightlifting

Bench Press (3,2,1,1,1,1)

Every 3 minutes, for 18 minutes (6 sets):

Bench Press

*Set 1 – 3 reps @ 80%

*Set 2 – 2 reps @ 85%

*Set 3 – 1 rep @ 90%

*Set 4 – 1 rep @ 93-95%

*Set 5 – 1 rep @ 97-99%

*Set 6 – 1 rep @ 102% or more

Metcon

Metcon (4 Rounds for reps)

Four rounds for max reps of:

60 seconds of Rowing for Calories

Rest 15 seconds

60 seconds of Push-Ups

Rest 15 seconds

60 seconds of Strict Supinated-Grip Pull-Ups

Rest 90 seconds

This portion will take exactly 20 minutes.

*Score total reps each round.

Buy-Out

Buy Out: SA Row/Hollow Rock Hold (No Measure)

Three sets of:

Single-Arm Dumbbell Row x 8 reps each arm @ 2111

Rest 30 seconds

Hollow Hold/Rock x 60 seconds

Rest 30 seconds

Comments are closed.