Throwdown Thursday

Posted: 23rd March 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

Power Clean (1, 1, 1, 1, 1, 1, 1, 1, 1, 1)

Every 2 minutes, for 20 minutes (10 sets):

Power Clean x 1 rep

Build over the course of the 10 sets to today’s heavy.

Metcon

Pick Option 1 or 2 for the Metcon today.

Power Clean “Amanda” (Time)

Complete rounds of 9, 7 and 5 reps for time of:

205/145 lb Power Clean

Ring Muscle-Up

For Time: Power Cleans/Ring Dip Chipper (Time)

For time:

15 Power Cleans (155/105 lbs)

30 Ring Dips

10 Power Cleans

20 Ring Dips

5 Power Cleans

10 Ring Dips

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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