Freaky Friday

Posted: 25th September 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Snatch Balance + 3 Overhead Squats (1,1,1,1,1,1)

Every 3 minutes, for 18 minutes (6 sets)

*Record heaviest weight used for the complex.

Metcon

For Time: Snatch/Box Jumps/ Run (Time)

For time:

12 Power Snatches (115/75 lbs)

12 Box Jumps (30″/24″)

9 Power Snatches (115/75 lbs)

9 Box Jumps (30″/24″)

6 Power Snatches (115/75 lbs)

6 Box Jumps (30″/24″)

Run 600 Meters

Buy-Out

Floor Warm-Up/Buy-Out (No Measure)

20 Reverse Snow Angels

20 Supermans

20 Push-Ups

20 Sit-Ups

20 Hollow Rocks

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