Throwdown Thursday

Posted: 30th March 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up (No Measure)

Row 250 m

10 Front Squats w/ Bar/PVC

10 Push Presses

10 Hang Power Cleans

10 Push Jerks

10 Hang Squat Cleans

*Once you are throught the warm-up, begin ramping up on Squat clean and jerk.


Metcon (6 Rounds for weight)

Every 5 minutes, for 30 minutes (6 sets) for max load successfully lifted:

Row 500 Meters

5 Squat Clean & Jerks

Posted to comments total load successfully lifted over the course of the six sets – total of 30 possible reps.

*You may increase or decrease as you go. Must complete 5 reps each set. Do not increase, if you do not.


Buy-Out: SA Row/Side Plank (No Measure)

Three sets of:

Single-Arm KB Row x 8-10 reps each @ 2111

Rest 60 seconds

Side Plank x 45-60 seconds each side

Rest 60 seconds

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