Monday Mayhem

Posted: 29th August 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)

Every 4 minutes, for 20 minutes (5 sets):

Squat Clean x 1.1.1.1 (rest 10 seconds between singles)

Rest 30 seconds

Strict Handstand Push-Ups x max reps

Note weight used for 1.1.1.1 and reps achieved on HSPU.

Metcon

Metcon (5 Rounds for reps)

Every 4 minutes, for 20 minutes (5 sets):

Clean x 1.1.1.1 (rest 10 seconds between singles)

Rest 30 seconds

Strict Handstand Push-Ups x max reps

***This is where you record your max reps HSPU.

Metcon

Three Rounds: DL/HPC/FS/Jerks (Time)

Three rounds for time of:

15 Deadlifts (155/105 lbs)

12 Hang Power Cleans (155/105 lbs)

9 Front Squats (155/105 lbs)

6 Jerks (155/105 lbs)

Buy-Out

Buy Out: Pigeon/Squat hold (No Measure)

Right leg pigeon stretch- 2 min

Left leg pigeon stretch- 2 min

Sit in squat – 3 min

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