Throwdown Thursday

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

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Warm-up

Snatch Barbell Warm-Up (No Measure)

10 reps each of:

Snatch-Grip RDL

Snatch Pull from Below Knee

Muscle-Snatch

Overhead Squat

Snatch Push Press

Drop Snatch

Hang Power Snatch

Snatch from Below Knee

*Perform as a group w/ Barbell/PVC

Weightlifting

Squat Snatch (1, 1, 1, 1, 1, 1, 1, 1)

Take 15 minutes to build to today’s 1-RM Snatch

Metcon

20 min EMOM: Row/Snatch @ % (AMRAP – Reps)

Every minute, on the minute, for 20 minutes:

Even minutes – Row Sprint x 30 seconds

Odd minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1-RM

*Score lowest weight used on Snatch + total calories rowed.

(i.e. #185 + total calories)

Buy-Out

Tabata Planks (No Measure)

Tabata Planks

8 Rrounds

20 sec work/20 sec rest

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