Freaky Friday

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

CrossFit Tiffin – CrossFit

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Warm-up

Press Progression #2 (No Measure)

Arms only Airdyne 1 min

15 Perfect Push-ups

15 Supermans

10 Strict Press Bar/PVC

10 Push Press Bar/PVC

10 Jerk Bar/PVC
-5-10 Hanging Knee Raises

-5-7 TTB

Weightlifting

Shoulder Press (2.2.2.2.2)

Five sets of:

Shoulder Press x 2.2.2.2.2

(rest 10 seconds between doubles)

Rest 45 seconds

Toes to Bar x 10-15 reps

Rest 90 seconds

*Record heaviest weight successfully lifted for 2.2.2.2.2

Metcon

Metcon (Time)

For time:

1000 Meter Row

800 Meter Run

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

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