Monday Mayhem

Posted: 30th November 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

Power Clean (1.1.1.1)

Every 2 minutes, for 20 minutes (5 sets of each):

Station 1 – Power Clean x 1.1.1.1

(rest 10 seconds between singles)

Station 2 – Weighted Pull-Ups x 2 reps @ 21X0

*Record heaviest weight completed for 1.1.1.1

Metcon

Three rounds : PC/Burpee BJ Overs (Time)

Three rounds for time of:

10 Power Cleans (155/105 lbs)

10 Burpee Box Jumps (24″/20″)

Buy-Out

Glute Ham Raise / Reverse Hyper (No Measure)

2 Rounds

Glute Ham Raise 3-5

Reverse Hyper 10-15

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