Freaky Friday

Posted: 28th July 2017 by jruffing27 in Uncategorized
Comments Off on Freaky Friday

CrossFit Tiffin – CrossFit

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Warm-up

Press Progression #2 (No Measure)

Arms only Airdyne 1 min

15 Perfect Push-ups

15 Supermans

10 Strict Press Bar/PVC

10 Push Press Bar/PVC

10 Jerk Bar/PVC

Weightlifting

Single Arm Press (6, 6, 6, 6)

*Use KB or DB
Four sets of:

Single-Arm Dumbbell Press x 6 reps each arm

Rest 90 seconds

Romanian Deadlift x 8 reps @ 40X1

Rest 90 seconds

Metcon

Partner WOD: Man-Maker/Burpee Pull-up/BJ’s (AMRAP – Rounds and Reps)

Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:

3 Single Arm Dumbbell Man-Makers (50/35)

6 Burpee Pull-Ups

9 Box Jumps (24″/20″)

*Man Maker:

-Right Arm Row

-Push-up

-Left Arm Row

-Clean

-Press

*Repeat starting with opposite arm.

Buy-Out

Tabata Assault Bike (Calories)

Use the Tabata button on the bike.

The bike must come to a complete stop during each 10 second rest.

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