Pump Dayyyyyyyy

Posted: 27th January 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Warm-Up #1 (No Measure)

Jog 100 m Forwards

Jog 100 m Backwards

10 Squats

10 KB Swings

20 Squats

10 Kb Swings

10 Wall Ball

Jog 100 m Forwards w/ Wall Ball

Jog 100 m Backwards w/ Wall Ball

Weightlifting

Back Squat (10,10)

Every two minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 45-55%

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-85%

*Set 5 – 2 reps @ 80-90%

followed by…

Every two minutes, for 4 minutes (2 sets):

Back Squat x 10 reps @ 75-80%

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternate sets to complete as many rounds and reps as possible in 12 minutes of:

3 Push Press (155/105 lbs)

6 Box Jump-Overs (24/20)

9 Russian Kettlebell Swings (70/53)

*You and your partner will have the same score. Note your partners name in the comments.

**If you do not have a partner, it is not Rx. Also, both partners must meet the Rx standard for both to complete the WOD Rx.

Buy-Out

Buy Out: KB Squat Hold/Push-Up Hold (No Measure)

2 Rounds:

2 Minute KB Squat Hold

1 Minute Push-Up Hold

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