Monday Mayhem

Posted: 25th July 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

Squat Clean (1,1,1,1,1,1,1,1,1,1)

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

Squat Clean x 1 rep

Build over the course of the 10 sets to today’s 1-RM.

Metcon

Five-Minute Capacity Test (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:

5 Squat Cleans (135/95 lbs)

10 Burpees Over the Barbell

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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