Pump Dayyyyyyy

Posted: 27th April 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Front Squat Warm-Up (No Measure)

20 Banded Good Mornings

20 Squats

Bear Crawl Rig Length 2 x

20 Banded Good Mornings

Crab Walk Rig Length 2 x

20 Goblet Squats

Hold Goblet Squat for 2 minutes

Weightlifting

Front Squat (5,4,3,2,1,1,4)

Front Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 4 reps @ as heavy as possible

Rest 2 minutes between sets.

Metcon

12 min AMRAP: Back Squat/Run (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

12 Back Squats (135/95 lbs – taken from the floor)

Run 200 Meters

*Only score reps of back squat.

Buy-Out

Back Maintenance #2 (No Measure)

Couch Stretch 2 minutes each leg

20 Prone Press-Ups

2 Minute Goblet Squat Hold

2 Minute Panda Stretch

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