thursday THROWDOWN

Posted: 25th August 2016 by jruffing27 in Uncategorized
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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 (3,3,3)

Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat

and then…

Three sets of:

Back Squat x 3 reps @ 85-90% of your 1-RM

Rest 60 seconds

Single-Arm Dumbbell Row x 10-12 reps @ 2111

Rest 60 seconds

Metcon

Row 1000/Then: DU/KBSwing/SHSPU (Time)

For time:

Row 1000 Meters

followed immediately by . . .

Three rounds of:

30 Double-Unders

20 Russian Kettlebell Swings (70/53)

10 Strict Handstand Push-Ups

Time cap = 15 minutes

*If you get time capped, your time is 15:00 and put the reps completed in the comments.

Buy-Out

Buy Out: Curls for the Girls (or Guys) (No Measure)

2 Rounds

Pronated Grip Barbell Curls (45 lbs) – 1 min max reps

Rest 1 min

Supinated Grip Barbell Curls (45 lbs) – 1 min max reps

Rest 1 min

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