Pump Day!

Posted: 30th March 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Warm-Up #9 (No Measure)

Row 20 Calories

20 Walking Lunges

10 Burpees

10 Wall Balls

10 Burpees

30″ Hollow Rock Hold

Weightlifting

Back Squat (6,4,2,2,1,1,1)

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…

Every 3 minutes, for 6 minutes (2 sets):

Back Squat x 1 rep @ 101+%

Metcon

Metcon (5 Rounds for time)

Every 4 minutes, for 20 minutes (5 sets):

25 Wall Ball Shots (20/14 lbs)

50 Double-Unders

Note times for each set.

*If you do not complete the reps in the 4 minutes, your time is 4 minutes and note your reps in the comments.

*Must complete each round to be considered Rx.

Buy-Out

Buy Out: Curls for the Girls (or Guys) (No Measure)

2 Rounds

Pronated Grip Barbell Curls (45 lbs) – 1 min max reps

Rest 1 min

Supinated Grip Barbell Curls (45 lbs) – 1 min max reps

Rest 1 min

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