Throwdown Thursday

Posted: 29th June 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Deadlift Warm-Up #3 (No Measure)

20 Lunges

20 Toe Up Toe Touch

20 Squats

20 Single Leg Walking Deadlift

20 Hip Bridges

20 Deadlift w/ Bar

20 Push-Ups

Weightlifting

Deadlift (3, 3, 3, 3, 3, 3, 3)

Take 20 minutes to work up to a 3 RM Deadlift.

Rest exactly 3 minutes between lifts

Perform these with PERFECT posture and mechanics.

Metcon

“Lucky Sevens” (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 7 minutes of:

7 Box Jumps (24″/20″)

7 Burpees

7 American Kettlebell Swings (53/35)

Buy-Out

Tabata Hang (No Measure)

Hang from Pull-up bar in Hollow position

8 rounds:

20” ON/10″ OFF

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