Saturday Sweatfest

Posted: 30th January 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Warm-Up #6 (No Measure)

Jog 5 Rig Laps

15 Sit-ups

Jog 4 Rig Laps

15 Pike Push-ups

Jog 3 Laps

100 Single Unders

Jog 2 Laps

30-40 Sec Handstand Hold

Jog 1 Lap

20 Lunges

Metcon

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

Metcon

Rest 5 to 10 minutes between if you are doing both.

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

Buy-Out

Buy Out: Couch Stretch/Lat Stretch (No Measure)

Couch Stretch: 2-3 Minutes ea leg

Lat Stretch: 2-3 Minutes ea arm

Snatch Cool Down (No Measure)

Roll out back for 2 min

Couch Stretch ea leg 2 min

Sit in Squat for 2 min

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