Throwdown Thursday

Posted: 24th September 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Warm-Up #8 (No Measure)

Jog 200 m

20 Walking Lunges

10 Ring Rows

20 Air Squats

10 Jumping Pull-ups

20 OH squat w/ PVC

10 Ring Pull-ups

Jog 200 m

Weightlifting

Back Squat (3,3,3 )

Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat

and then…

Three sets of:

Back Squat x 3 reps @ 85-90% of your 1-RM

Rest 60 seconds

Single-Arm Dumbbell Row x 10-12 reps @ 2111

Rest 60 seconds

Metcon

For Time: Row and then DU/KBswings/SHSPU (Time)

For time:

Row 1000 Meters

followed immediately by . . .

Three rounds of:

30 Double-Unders

20 Kettlebell Swings (32/24 kg)

10 Strict Handstand Push-Ups

Time cap = 15 minutes

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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