Pump Day

Posted: 30th December 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Bear Complex Warm-Up (No Measure)

20 Walking Lunges

Bear Crawl Rig Length 2 x

20 Air Squats

10 Bear Complex w/ 45/35

Jog 200 m

Weightlifting

Front Squat (2,2,2,2,2)

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

Front Squat x 2 reps

Metcon

Metcon (AMRAP – Reps)

Every minute, on the minute, for 24 minutes:

Minute 1 – 5 Thrusters (135/95)

Minute 2 – 10 Strict Pull-Ups

Minute 3 – 15 Box Jump-Overs (24/20)

*Score Total Reps completed.

Buy-Out

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: Ring Rows/Side Planks (No Measure)

Three sets of:

Supine Ring Rows x 10 reps @ 2111

Rest 30 seconds

Side Plank x 45 seconds each side

Rest 30 seconds

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