Throwdown Thursday

Posted: 26th January 2017 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

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every 90 seconds, for 6 minutes (4 sets):

High Hang Clean x 1 rep @ 50-65 of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Clean x 1 rep @ 80+% of 1-RM Clean

High-Hang Clean (1, 1, 1, 1)

Every 90 seconds, for 6 minutes (4 sets):

High Hang Clean x 1 rep @ 50-65 of 1-RM Clean

Hang Clean (1, 1, 1, 1)

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean x 1 rep @ 65-80% of 1-RM Clean

*Hang Squat Clean

Squat Clean (1, 1, 1, 1)

Every 90 seconds, for 6 minutes (4 sets):

Clean x 1 rep @ 80+% of 1-RM Clean

Metcon

For Time: 1000m Row/Pistol/PC (Time)

For time:

Row 1000 Meters

30 Alternating Pistols

30 Power Cleans (155/105 lbs)

Buy-Out

Buy Out: Pigeon/Squat hold (No Measure)

Right leg pigeon stretch- 2 min

Left leg pigeon stretch- 2 min

Sit in squat – 3 min

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