Freaky Friday

Posted: 27th October 2017 by jruffing27 in Uncategorized
Comments Off on Freaky Friday

CrossFit Tiffin – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Snatch (1, 1, 1, 1, 1, 1, 1, 1)

Take 15-20 minutes and build to today’s 1-RM Snatch

*Squat or Power. Record it in the comments.

Metcon

Metcon (Time)

For time:

40 Russian Kettlebell Swings (70/53)

20 Alternating Reverse Lunges with KB Goblet Hold (70/53)

20 Pull-Ups

30 Russian Kettlebell Swings

15 Alternating Reverse Lunges with KB Goblet Hold

15 Pull-Ups

20 Russian Kettlebell Swings

10 Alternating Reverse Lunges with KB Goblet Hold

10 Pull-Ups

Buy-Out

Hawaiian Squats and Planks (No Measure)

Two sets of:

Hawaiian Squat x 90 seconds each side

Prone Plank x 60 seconds

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