PUMP DAY

Posted: 31st May 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Burgener Warm-Up Circuit (No Measure)

10 PVC Pass throughs

10 Down and Finish w/ PVC

10 Push-ups

10 Elbows High and Outside w/ PVC

10 Muscle Cleans w/ PVC

20 Push-ups

10 Drop Cleans – 2″, 4″, 6″, Bottom w/ PVC

10 Hang Squat Clean w/ Bar

Weightlifting

Front Squat (5, 5, 5, 5)

Four sets of:

Front Squat x 5 reps @ 40X1

*Take Front Squat from Floor. TEMPO

Rest 20 seconds

Strict Pull-ups x Max unbroken reps

Rest 3 minutes

Metcon

10 min AMRAP: PC/Burpee (AMRAP – Rounds and Reps)

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

10 Power Cleans (155/105 lbs)

15 Burpees

Buy-Out

Alt Tabata: Battle Rope/Plank Hold (No Measure)

8 Rounds (Switch movement each round):

-Battle Rope

-Plank Hold

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