Freaky Friday

Posted: 20th January 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Hang Squat Snatch (1,1, 1, 1, 1, 1, 1)

*Take 20 minutes to build to today’s 1 RM Hang Squat Snatch

Metcon

12 min AMRAP: DU’s/Pull-ups/GTO (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

20 Pull-Ups

10 Ground to Overhead (155/105 lbs)

Buy-Out

Buy Out: SA Row/Hollow Rock Hold (No Measure)

Three sets of:

Single-Arm Dumbbell Row x 8 reps each arm @ 2111

Rest 30 seconds

Hollow Hold/Rock x 60 seconds

Rest 30 seconds

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