Throwdown Thursday

Posted: 20th July 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Turkish Warm-Up (No Measure)

20 Push-Ups

20 Sit-Ups

10 Turkish Get-ups w/ Abmat

10 Single Arm DB presses (each arm)

10 Reverse Lunges

-5 w/ KB/DB in R arm OH, Left leg stepping back.

-5 w/ KB/DB in L arm OH, Right leg stepping back.

10 Turkish Get-ups w/ DB or KB

Weightlifting

Turkish Get Up (3, 3, 3, 3)

Four sets of:

Turkish Get-Ups x 3 reps each arm

Rest 90 seconds

L-Sit Tuck to Extension x 7-10 reps

(extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat)

Rest 90 seconds

Metcon

EMOM for 10 min: KB Snatch/Max Reps DU’s (AMRAP – Reps)

Every minute, on the minute, for 10 minutes:

8 Alternating KB Snatches (70/53 lbs)

Double-Unders x Max Reps

*Only score total number of double-unders performed.

Buy-Out

Tabata Hollow Rocks (No Measure)

Eight sets of:

20 seconds of Hollow Rocks or Holds

Rest 10 seconds

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