Throwdown Thursday

Posted: 25th May 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Back Squat Warm-Up 4 (No Measure)

12 rounds (4 each) of:

Air Squat

KB Swing

Push-Up

Weightlifting

Back Squat (3, 2, 1, 3, 2, 1)

Back Squat

*Set 1 – 3 reps @ 80-85%

*Set 2 – 2 reps @ 85-90%

*Set 3 – 1 rep @ 90-95%

*Set 4 – 3 reps @ 85-90%

*Set 5 – 2 reps @ 90-95%

*Set 6 – 1 rep @ 95-101%

Rest 3 minutes between sets

*20 minute clock to complete the sets.

Metcon

10 min AMRAP: Burpee P-UP/KB Swing/WB (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

5 Burpee Pull-Ups

10 American Kettlebell Swings (70/53)

20 Wall Ball Shots (20/14 lbs)

Buy-Out

Buy Out: Planks (No Measure)

Two sets of:

60 Second Prone Plank Hold

Rest 15 seconds

30 Second Left Side Plank Hold

Rest 15 seconds

30 Second Right Side Plank Hold

Rest 30 seconds

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