Freaky Friday

Posted: 27th January 2017 by jruffing27 in Uncategorized
Comments Off on Freaky Friday

CrossFit Tiffin – CrossFit

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Warm-up

Back Squat Warm-up 2 (No Measure)

Alt Tabata:

Squat

Push-ups

Weightlifting

Back Squat (5, 5, 3, 2, 2, 8, 8)

Every two minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 45-55% of 1-RM

*Set 2 – 5 reps

*Set 3 – 3 reps

*Set 4 – 2 reps

*Set 5 – 2 reps

Immediately followed by…

Every two minutes, for 4 minutes (2 sets):

Back Squat x 8 reps @ 73-78%

Metcon

Metcon (Time)

Three rounds for time of:

10 Bar-Facing Burpees Over the Barbell

15 Thrusters (95/65 lbs)

20 Pull-Ups
*Practice meeting Open standards on everything!!!

Buy-Out

Buy Out: Wrist Curls/GHD Sit-ups (No Measure)

Two sets, not for time of:

15 Supinated Wrist Curls

(palms up, forearms on bench)

Rest 30 seconds

15 Pronated Wrist Curls

(palms down, forearms on bench)

Rest 30 seconds

10-15 GHD Sit-Ups

Rest as needed

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