Pump DAYYYY

Posted: 20th September 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

Push Press (3, 2, 2, 1, 1, 1)

Push Press

*Set 1 – 3 reps

*Set 2 – 2 reps

*Set 3 – 2 reps

*Set 4 – 1 rep

*Set 5 – 1 rep

*Set 6 – 1 rep

Rest 2 minutes between sets and use that time to prep for the conditioning workout

Metcon

Three rounds: DL/RingDip/DU’s (Time)

Three rounds for time of:

10 Deadlifts (275/185 lbs)

15 Ring Dips

30 Double-Unders

Buy-Out

Buy Out: Ring Rows/Hollow Hold (No Measure)

Three sets of:

Supine Ring Row x 10 reps @ 2111

Rest 30 seconds

Hollow Holds x 60 seconds

Rest 30 seconds

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