Pump Day

Posted: 30th November 2016 by jruffing27 in Uncategorized
Comments Off on Pump Day

CrossFit Tiffin – CrossFit

View Public Whiteboard

Warm-up

Front Squat Warm-Up (No Measure)

20 Banded Good Mornings

20 Squats

Bear Crawl Rig Length 2 x

20 Banded Good Mornings

Crab Walk Rig Length 2 x

20 Goblet Squats

Hold Goblet Squat for 2 minutes

Weightlifting

Front Squat (2,2,2,2,2)

Every 3 minutes, for 15 minutes (5 sets) of:

Front Squat x 2 reps

Metcon

Metcon (AMRAP – Reps)

Every minute, on the minute, for 24 minutes:

Minute 1 – 5 Thrusters (135/95)

Minute 2 – 10 Strict Pull-Ups

Minute 3 – 15 Box Jump-Overs

Rx = completing all reps within the movement standards. If you do so, your score is 240.

Buy-Out

Buy Out: Rows/Rocks (No Measure)

Three sets of:

Bent-Over Barbell Rows x 8-10 reps @ 2111

Rest 30 seconds

Hollow Hold/Rocks x 60 seconds

Rest 30 seconds

Comments are closed.