Freaky Friday

Posted: 20th November 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip


Snatch Complex (high hang/mid-thigh/floor) (1,1,1,1,1,1,1,1)

Every 3 minutes, for 24 minutes (8 sets) of:

3-Position Snatch

Build in load over the course of the 8 sets, emphasizing good speed and mechanics.


Partner WOD: DL/Burpee Box Jumps (AMRAP – Rounds and Reps)

In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:

8 Deadlifts (225/155 lbs)

8 Burpee Box Jump-Overs (24″/20″)

*Your partner and you will have the SAME score.


200 m Sled Push/Pull/Drag (No Measure)

*Pick a weight and move it 200 m in any combination of ways you want.

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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