Throwdown Thursday

Posted: 20th October 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Warm-up

Warm-Up #8 (No Measure)

Jog 200 m

20 Walking Lunges

10 Ring Rows

20 Air Squats

10 Jumping Pull-ups

20 OH squat w/ PVC

10 Ring Pull-ups

Jog 200 m

Skill Session

Metcon (No Measure)

Five sets of:

Dumbbell/KB Shoulder Press x 6 reps @ 2011

Rest 90 seconds

Farmer’s Carry x 100 Meters

Rest 90 seconds

Metcon

2 x 4 min AMRAP: P-up/PP – KB swing/Push-up (2 Rounds for reps)

Complete as many reps as possible in 4 minutes of:

4 Strict Pull-Ups

8 Push Presses (95/65 lbs)

Rest 4 minutes, and then . . .

Complete as many reps as possible in 4 minutes of:

15 Russian Kettlebell Swings (70/53)

15 Push-Ups

Buy-Out

Buy Out: NTW Handstand Hold/Couch Stretch (No Measure)

Three sets of:

Nose-to-Wall Handstand Hold x 45-60 seconds

Rest 30 seconds

Couch Stretch x 90 seconds each leg

Rest 30 seconds

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