Thursday Throwdown

Posted: 21st April 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Snatchy Snatch Warm-Up (No Measure)

Bike 2 Minutes

20 Box Step Overs

Row 200 m

10 Ring Rows

10 Hang Power Snatches w/ Bar or PVC

10 Snatch Push Press w/ Bar or PVC

10 Overhead Squats w/ Bar or PVC

10 Hang Squat Snatches w/ Bar or PVC


Snatch Complex (high hang/mid-thigh/floor) (1,1,1,1,1,1,1,1,1,1)

*Build over the course of the 10 sets to something heavy for today.Goal is same or heavier loads than you used on April 4, 2016.

*These are all squat snatches.

*Scale to power snatches + OH squats if needed.


Metcon (3 Rounds for reps)

Three sets for max calories/reps of:

60 seconds of Strict Pull-Ups

Rest 60 seconds

60 seconds of Rowing for Calories

Rest 60 seconds

60 seconds of Burpee Box Jump-Overs (24″/20″)

Rest 60 seconds
*You will have 3 separate totals.

*Strict pull-ups must be from a dead hang to be Rx.

**Workout is subject to change if assault bike is non-functional.


Snatch Cool Down (No Measure)

Roll out back for 2 min

Couch Stretch ea leg 2 min

Sit in Squat for 2 min

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