Freaky Friday

Posted: 23rd September 2016 by jruffing27 in Uncategorized
Comments Off on Freaky Friday

CrossFit Tiffin – CrossFit

View Public Whiteboard

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 and Jerk (1,1,1,1,1,1,1,1,1,1)

Every 3 minutes, for 30 minutes (10 sets):

Squat Clean & Jerk

Use the ten sets to build to today’s 1-RM Squat Clean & Jerk.

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

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

Comments are closed.