Thursday Throwdown

Posted: 21st January 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Press Progression Warm-Up (No Measure)

1. Shoulder Press- Behind Head

2. Push Press- Behind Head

3. Push Jerk- Behind Head

4. Shoulder Press- Front

5. Push Press- Front

6. Push Jerk- Front

*10 Reps each. Start w/ PVC. Then use a bar.

Weightlifting

Seated Strict Press (6,6,6,6,6)

Take bar from rack. Sit on a 20″ box. Press.
Five sets of:

Unsupported Seated Strict Press x 6 reps

Rest 2 minutes

Metcon

Metcon (4 Rounds for reps)

Against a 2-minute running clock, complete:

250 Meter Row

Ring Dips x Max Reps

Rest 2 minutes between sets and complete four sets.

*Score total reps on dips only.

-If performed in heats, the next group(s) will start as soon as the group ahead of them goes on their rest.

Buy-Out

Back Maintenance (No Measure)

20-30 Prone Press-Ups

20-30 Hollow Rocks

20-30 Hip Extensions

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