Monday Mayhem

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

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Warm-up

Back Squat Warm-Up 4 (No Measure)

12 rounds (4 each) of:

Air Squat

KB Swing

Push-Up

Weightlifting

Back Squat (5, 5, 3, 2, 2, 1, 1, 1)

Every two minutes, for 12 minutes (6 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

Then rest two minutes before starting…

Every 3 minutes, for 6 minutes (2 sets) of:

Back Squat x 1 rep @ 101-105% of previously tested 1-RM

Metcon

15 minute AMRAP: WB/Pull-up/KB swing (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

30 Wall Ball Shots (20/14 lbs)

30 Pull-Ups

30 American Kettlebell Swings (53/35)

Buy-Out

Back Maintenance #2 (No Measure)

Couch Stretch 2 minutes each leg

20 Prone Press-Ups

2 Minute Goblet Squat Hold

2 Minute Panda Stretch

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