Monday Mayhem

Posted: 22nd May 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Deadlift Warm-Up #2 (No Measure)

15 Prone Press-Ups

15 Supermans

15 Banded Good Mornings

15 Double KB Deadlifts

15 Hip Extensions

15 Deadlifts w/ Bar

Weightlifting

Deadlift (8, 8, 8)

Three sets of:

Deadlift x 8 reps @ 2011

Rest 90 seconds

Ring Dips x Max Reps

Rest 90 seconds

Ring Dips

*Meet Regional standard on ring dips.

Metcon

Partner WOD (3 Rounds each): Row/Push-up/KBSwing (Time)

In teams of two, complete three rounds each for time of:

500 Meter Row

15 Hand Release Push-ups

25 Russian Kettlebell Swings (70/53)

*As soon as the first person gets off the rower, the next person gets on.

Buy-Out

Tabata Bottom to Bottom Squat (AMRAP – Reps)

8 Rounds:

20 seconds of work (max air squats) followed by 10 seconds of rest. The 10 seconds of rest should be spent in the bottom of the air squat position.

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