Monday Mash

Posted: 25th April 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

Clean complex (High Hang Clean + Hang Clean + Clean) (1,1,1,1,1,1,1,1,1,1)

Every two minutes, for 20 Minutes (10 sets)

*All squat cleans.

*Goal is to use the same or more weight than was used on April 11, 2016

Metcon

Metcon (2 Rounds for time)

For time:

Row 500 Meters

When the clock reaches 4 minutes…

For time:

30 KB Man-Makers (53/35)

Note two separate times – e.g., 1:34/4:20

Hawaiian Squats and Planks (No Measure)

Two sets of:

Hawaiian Squat x 90 seconds each side

Prone Plank x 60 seconds

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