Monday Mayhem

Posted: 20th June 2016 by jruffing27 in Uncategorized
Comments Off on Monday Mayhem

CrossFit Tiffin – CrossFit

View Public Whiteboard

Warm-up

Burgener Clean Warm-Up (No Measure)

1. Down and Finish- Speed through the middle

2. Elbows High and Outside- Keep the Bar Close

3. Muscle Clean- Turnover

4. Front Squat Lands- 2″, 4″, 6″ – Footwork

5. Front Squat Drop- Bottom Out- Footwork

6. Hang Squat Clean

Weightlifting

Halting Clean Deadlift + Clean Pull + Power Clean + Clean (1,1,1,1,1,1,1,1,1,1)

Every two minutes, for 20 minutes (10 sets) of:

Halting Clean Deadlift + Clean Pull + Power Clean + Clean

Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.

Metcon

500m Row (Time)

Max Effort 500m Row
*Rest 5 minutes and REPEAT. Score the best of the two sets.

Buy-Out

Back Maintenance (No Measure)

20-30 Prone Press-Ups

20-30 Hollow Rocks

20-30 Hip Extensions

Comments are closed.