PuMp Day

Posted: 23rd August 2017 by jruffing27 in Uncategorized
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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

Shoulder Press (3, 2, 1, 3, 2, 1)

Every 2 minutes, for 12 minutes (6 sets):

Shoulder Press

*Set 1 – 3 reps

*Set 2 – 2 reps

*Set 3 – 1 rep

*Set 4 – 3 reps

*Set 5 – 2 reps

*Set 6 – 1 rep

Metcon

EMOM for 12: Bike/SHSPU/Burpee (AMRAP – Reps)

Every minute, on the minute, for 12 minutes:

Minutes 1-4 – Assault Bike x Max calories in 30 seconds

Minutes 5-8 – Strict Handstand Push-Ups x Max reps in 30 seconds

Minutes 9-12 – Burpees x Max reps in 30 seconds

Buy-Out

Buy Out: BB Row/V-up (No Measure)

Two or Three sets, not for time, of:

Bent-Over Barbell Row x 5-6 reps @ 2111

Rest 45 seconds

V-Ups x 30 reps

Rest 45 seconds

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