Throwdown Thursday

Posted: 22nd June 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

Hang Squat Snatch + Squat Snatch (1, 1, 1, 1, 1)

*No RE-GRIP!!!
Five sets of:

Hang Squat Snatch + Squat Snatch

Rest 20 seconds

Tall Box Jumps x 1.1.1.1.1

(rest 5 seconds between jumps)

Rest 2 minutes

Metcon

Three rounds: Run/OH Squats (Time)

Three rounds for time of:

400 Meter Run

15 Overhead Squats (135/95 lbs)

Buy-Out

Buy Out: Curls for the Girls (or Guys) (No Measure)

2 Rounds

Pronated Grip Barbell Curls (45 lbs) – 1 min max reps

Rest 1 min

Supinated Grip Barbell Curls (45 lbs) – 1 min max reps

Rest 1 min

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