Freaky Friday

Posted: 23rd October 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 and Jerk (1,1,1,1,1,1,1,1,1,1)

Every 3 minutes, for 30 minutes (10 sets):

Squat Clean & Jerk

Use the ten sets to build to today’s 1-RM Squat Clean & Jerk.

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Buy-Out

2-3 Minute Bike Warm-Up/Buy-Out (No Measure)

Buy Out: Wrist Curls/GHD Sit-ups (No Measure)

Two sets, not for time of:

15 Supinated Wrist Curls

(palms up, forearms on bench)

Rest 30 seconds

15 Pronated Wrist Curls

(palms down, forearms on bench)

Rest 30 seconds

10-15 GHD Sit-Ups

Rest as needed

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