Monday Mayhem

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

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Warm-up

Press Progression Warm-Up (No Measure)

1. Shoulder Press- Behind Head

2. Push Press- Behind Head

3. Push Jerk- Behind Head

4. Shoulder Press- Front

5. Push Press- Front

6. Push Jerk- Front

*10 Reps each. Start w/ PVC. Then use a bar.

Weightlifting

Push Jerk (1,1,1,1,1)

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

Push Jerk x 1 rep

Keep all five sets between 75-90%

Metcon

STO/DU AMRAP (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

10 Shoulder to Overhead (135/95 lbs)

50 Double Unders

Buy-Out

Buy-Out: SA Row/Side Plank (No Measure)

Three sets of:

Single-Arm KB Row x 8-10 reps each @ 2111

Rest 60 seconds

Side Plank x 45-60 seconds each side

Rest 60 seconds

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