Tasty Tuesday

Posted: 23rd February 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 (6,4,2,2,1 )

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 80%

Metcon

HEAVY Thruster WOD (Time)

For time:

9 Thrusters (175/115 lbs)

18 Toes to Bar

7 Thrusters

14 Toes to Bar

5 Thrusters

10 Toes to Bar

Buy-Out

Hawaiian Squats and Planks (No Measure)

Two sets of:

Hawaiian Squat x 90 seconds each side

Prone Plank x 60 seconds

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