Freaky Friday

Posted: 24th June 2016 by jruffing27 in Uncategorized
Comments Off on Freaky Friday

CrossFit Tiffin – CrossFit

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Warm-up

Back Squat Warm-up (No Measure)

8 rounds of Alt Tabata of:

Air Squats

Hollow Hold

Weightlifting

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

Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 1 rep @ 101+%

OPTIONAL – 1 rep @ 103-105%

Rest 2-3 minutes between sets

Metcon

21-15-9 FS/TTBs (Time)

For Time:

21-15-9

135/95 lb Front Squat

Toes to Bar

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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