Pump Day

Posted: 30th September 2015 by jruffing27 in Uncategorized
Comments Off on Pump Day

CrossFit Tiffin – CrossFit

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Warm-up

Press Progression #2 (No Measure)

Arms only Airdyne 1 min

15 Perfect Push-ups

15 Supermans

10 Strict Press Bar/PVC

10 Push Press Bar/PVC

10 Jerk Bar/PVC

Weightlifting

Push Press (4,4,4,4)

Four sets of:

Push Press x 4 reps

Rest 60 seconds

Front Leaning Rest on Rings x 60-90 seconds

Rest 60 seconds

Metcon

Thrustered (AMRAP – Reps)

Against a 60-second running clock, for a total of five sets, perform as many reps as possible of:

10 Kettlebell Swings (70/53)

Max Reps of Thrusters (75/55 lbs)

Rest 60 seconds between sets.

*Score Max Reps Thrusters ONLY.

Buy-Out

Hawaiian Squats and Planks (No Measure)

Two sets of:

Hawaiian Squat x 90 seconds each side

Prone Plank x 60 seconds

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