Monday Mayhem

Posted: 27th March 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Back Squat Warm-up 3 (No Measure)

12 rounds (4 each)

Tabata:

Squat

Jog

Lunge

Weightlifting

Back Squat (6, 4, 2, 2, 1)

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 87%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Metcon

3 Rounds: DU/TTB/DB Thrusters (Time)

Three rounds for time of:

50 Double-Unders

15 Toes to Bar

15 Dumbbell Thrusters (55/35 lbs)
*Edit: Thruster DB weight is (50/35) like the Open.

Buy-Out

Hawaiian Squats and Planks (No Measure)

Two sets of:

Hawaiian Squat x 90 seconds each side

Prone Plank x 60 seconds

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