Thursday Throwdown

Posted: 25th February 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Burgener Clean Warm-Up (No Measure)

1. Down and Finish- Speed through the middle

2. Elbows High and Outside- Keep the Bar Close

3. Muscle Clean- Turnover

4. Front Squat Lands- 2″, 4″, 6″ – Footwork

5. Front Squat Drop- Bottom Out- Footwork

6. Hang Squat Clean

Weightlifting

Squat Clean and Jerk (1,1,1,1,1,1,1,1,1,1)

Every two minutes, for 20 minutes (10 sets) of:

Squat Clean & Jerk x 1

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

Metcon

Metcon (AMRAP – Reps)

Complete as many reps as possible in 5 minutes of:

Squat Clean & Jerk (165/110 lbs)

*Count each squat clean and jerk completed as two reps.

Buy-Out

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

Couch Stretch: 2-3 Minutes ea leg

Lat Stretch: 2-3 Minutes ea arm

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