Monday Mayhem

Posted: 28th November 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 and Jerk (1,1)

Every two minutes, for 20 minutes (10 sets) of:

Squat Clean & Jerk x 1.1

(rest 10 seconds between singles)

Metcon

Row/Grace/Run (Time)

For time:

Row 1000 Meters

30 Ground to Overhead (135/95 lbs)

Run 800 Meters

Buy-Out

Back Maintenance (No Measure)

20-30 Prone Press-Ups

20-30 Hollow Rocks

20-30 Hip Extensions

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