Pump Day

Posted: 23rd March 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Burgener Warm-Up Circuit (No Measure)

10 PVC Pass throughs

10 Down and Finish w/ PVC

10 Push-ups

10 Elbows High and Outside w/ PVC

10 Muscle Cleans w/ PVC

10 Dips

10 Drop Cleans – 2″, 4″, 6″, Bottom w/ PVC

10 Hang Squat Clean w/ Bar

Weightlifting

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

Take 15 minutes to build to today’s heavy Squat Clean & Jerk

Metcon

Metcon (AMRAP – Reps)

Every minute, on the minute, for 15 minutes (15 sets):

3 Ground to Overhead (135/95 lbs)

6 Burpees Over the Barbell

If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.

*Must complete all reps for Rx. Your score will be 135.

Buy-Out

(No Measure)

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

100 Meter Farmer’s Carry (as heavy as possible)

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