Tasty Tuesday

Posted: 22nd March 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Warm-Up #3 (No Measure)

2 Rounds

20 Box Step-Ups

20 Push-Ups

20 Sit-Ups

10 Ring Rows

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 @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 90%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

*Do not exceed 10-15 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

20 Box Step-Overs (24/20)

20 Push Press (95/65)

40 Double-Unders

Buy-Out

Buy Out: Row/ SL Bridge (No Measure)

Three sets of:

Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111

Rest 60 seconds

Single-Leg Glute Bridges x 10 reps each side

Rest 60 seconds

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