Pump Day

Posted: 23rd December 2015 by jruffing27 in Uncategorized
Comments Off on Pump Day

CrossFit Tiffin – CrossFit

View Public Whiteboard

Warm-up

Deadlift Warm-Up #2 (No Measure)

15 Prone Press-Ups

15 Supermans

15 Banded Good Mornings

15 Double KB Deadlifts

15 Hip Extensions

15 Deadlifts w/ Bar

Weightlifting

Deadlift (3,3,3,3,3)

Every 3 minutes, for 15 minutes (5 sets of):

Deadlift x 3 reps

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

Metcon

15 min AMRAP: GTO/Run/Burpee P-Up (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

10 Ground to Overhead (135/95 lbs)

100 Meter Run

10 Burpee Pull-Ups

100 Meter Run

*The 100 m runs is not scored.

Buy-Out

5- 10 Minutes Squat Hold (No Measure)

Comments are closed.