Monster Monday

Posted: 28th September 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Burgener Warm-Up Circuit (No Measure)

10 PVC Pass throughs

10 Down and Finish w/ PVC

10 Push-ups

10 Elbows High and Outside w/ PVC

10 Muscle Cleans w/ PVC

10 Dips

10 Drop Cleans – 2″, 4″, 6″, Bottom w/ PVC

10 Hang Squat Clean w/ Bar

Weightlifting

Squat Clean (5 x 1.1.1.1)

Every 4 minutes, for 20 minutes (5 sets) of:

Clean x 1.1.1.1 (rest 10 seconds between singles)

Rest 30 seconds

Strict Handstand Push-Ups x max reps

*Record heaviest weight used for 1.1.1.1.

Strict Hand Stand Push-ups

Max Reps in one set.
*Record highest reps achieved, NOT total reps over the 5 sets.

Metcon

For Time: DL/PC/FS/Jerks (Time)

Three rounds for time of:

15 Deadlifts (155/105 lbs)

12 Hang Power Cleans (155/105 lbs)

9 Front Squats (155/105 lbs)

6 Jerks (155/105 lbs)

Buy-Out

Back Maintenance #2 (No Measure)

Couch Stretch 2 minutes each leg

20 Prone Press-Ups

2 Minute Goblet Squat Hold

2 Minute Panda Stretch

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