Pump Day

Posted: 23rd September 2015 by jruffing27 in Uncategorized
Comments Off on Pump Day

CrossFit Tiffin – CrossFit

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Press Progression Warm-Up (No Measure)

1. Shoulder Press- Behind Head

2. Push Press- Behind Head

3. Push Jerk- Behind Head

4. Shoulder Press- Front

5. Push Press- Front

6. Push Jerk- Front

*10 Reps each. Start w/ PVC. Then use a bar.


Push Press (5,5,5,5,5)

Every 3 minutes, for 15 minutes (5 sets)

Goal is to establish today’s 5-RM.


EMOM: Burpee/PC (Weight)

Every minute, on the minute, for 16 minutes:

Even minutes – 10 Burpees

Odd minutes – 5 Power Cleans

*Record weight used for Power Cleans.

*Only Rx if same weight is used for ALL sets of PC.


5- 10 Minutes Squat Hold (No Measure)

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