Throwdown Thursday

Posted: 23rd June 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

Split Jerk (1,1,1,1,1,1,1,1,1,1)

Every 2 minutes, for 20 minutes (10 sets):

Split Jerk x 1 rep

Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95

Goal is to establish perfect footwork and mechanics.

Metcon

12 min AMRAP: GTO/SHSPU/Dips (AMRAP – Rounds and Reps)

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

6 Ground to Overhead (135/95 lbs)

9 Strict Handstand Push-Ups

12 Ring Dips

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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