Monday Mayhem

Posted: 31st October 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

Power Clean (1.1.1.1)

Every 2 minutes, for 20 minutes (5 sets of each):

Station 1 – Power Clean x 1.1.1.1

(rest 10 seconds between singles)

Station 2 – Weighted Pull-Ups x 2-3 reps @ 21X0

*Record the weight you successfully complete for 1.1.1.1 on PC.

Metcon

Three rounds : PC/Burpee Box Jumps (Time)

Three rounds for time of:

10 Power Cleans (155/105 lbs)

10 Burpee Box Jumps (24″/20″)

Buy-Out

Hawaiian Squats and Planks (No Measure)

Two sets of:

Hawaiian Squat x 90 seconds each side

Prone Plank x 60 seconds

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