Tasty Tuesday

Posted: 28th June 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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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

Power Clean and Jerk (1,1,1,1,1,1,1,1,1,1,1,1)

Every 2 minutes, for 24 minutes (12 sets):

Power Clean + Jerk

Build over the course of the 12 sets to today’s heaviest.

Metcon

3 Sets: Pull-Up/Push-up/Squat (3 Rounds for time)

Every 5 minutes, for 15 minutes (3 sets):

15 Pull-Ups

30 Push-Ups

45 Air Squats

* Make sure standards are achieved for each movement.

Complete each set as quickly as possible and note times for each.

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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