Pump Day

Posted: 24th August 2016 by jruffing27 in Uncategorized
Comments Off on Pump Day

CrossFit Tiffin – CrossFit

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Warm-up

Press Progression #2 (No Measure)

Arms only Airdyne 1 min

15 Perfect Push-ups

15 Supermans

10 Strict Press Bar/PVC

10 Push Press Bar/PVC

10 Jerk Bar/PVC

Weightlifting

Push Press (5,5,5,5,5)

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

Push Press x 5 reps

Goal is to establish today’s 5-RM.

Metcon

EMOM: Burpee/PC (Weight)

Every minute, on the minute, for 16 minutes:

Even minutes – 10 Bar over Burpees

Odd minutes – 5 Power Cleans

*Record weight used.

*You can only go down in weight. If you do so, record lowest weight used.

Buy-Out

Buy Out: BB Row/V-up (No Measure)

Two or Three sets, not for time, of:

Bent-Over Barbell Row x 5-6 reps @ 2111

Rest 45 seconds

V-Ups x 30 reps

Rest 45 seconds

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