Throwdown Thursday

Posted: 18th February 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Turkish Get-up/Sots Press (No Measure)

3 rounds w/ pvc or bar

10 alternating Turkish get-ups

10 sots Press

Weightlifting

Shoulder Press (3,3,3,3,3,3,3,3)

Every 2 minutes, for 16 minutes (8 sets):

Shoulder Press x 3 reps

Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

Metcon

Metcon (AMRAP – Reps)

Every minute, on the minute, for 21 minutes:

Minute 1 – Russian Kettlebell Swings x 15 reps (53/35)

Minute 2 – Push Press x 15 reps (95/65)

Minute 3 – Double-Unders x 50 reps

*Score total reps completed.

*In order to be Rx, one must complete all 560 reps as Rx.

Buy-Out

Buy Out: Farmer’s Carry/Supine Pull-up (No Measure)

1 min farmer carry w/ two KB’s of choice

5-10 Supine Grip Pull-ups

1 min farmer carry w/ two KB’s of choice

5-10 Supine Grip Pull-ups

Rest as needed between sets

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