Pump DAYYYYYY

Posted: 24th May 2017 by jruffing27 in Uncategorized
Comments Off on Pump DAYYYYYY

CrossFit Tiffin – CrossFit

View Public Whiteboard

Warm-up

Press Progression Warm-Up (No Measure)

1. Shoulder Press- Behind Head

2. Push Press- Behind Head

3. Push Jerk- Behind Head

4. Shoulder Press- Front

5. Push Press- Front

6. Push Jerk- Front

*10 Reps each. Start w/ PVC. Then use a bar.

Weightlifting

Push Jerk (1, 1, 1, 1, 1, 1, 1, 1)

Take 20 minutes to build to today’s heavy Push Jerk or Split Jerk

Split Jerk (1, 1, 1, 1, 1, 1, 1, 1)

Take 20 minutes to build to today’s heavy Push Jerk or Split Jerk

Metcon

2 minute running clock (4 sets): Row/PP (4 Rounds for reps)

Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:

Row 300/250 Meters

Push Press (115/75 lbs)

Buy-Out

Buy Out: BB Row/V-up (No Measure)

Two or Three sets, not for time, of:

Bent-Over Barbell Row x 5-6 reps @ 2111

Rest 45 seconds

V-Ups x 30 reps

Rest 45 seconds

Comments are closed.