PUMP DAY!!!!

Posted: 23rd November 2017 by jruffing27 in Uncategorized
Comments Off on PUMP DAY!!!!

CrossFit Tiffin – CrossFit

Warm-up

Thruster Warm-Up (No Measure)

3 Rounds

10 Shoulder Press w/ PVC

10 Front Squats w/ PVC

10 Squat Jumps

10 Thrusters w/ PVC

Weightlifting

Back Squat (6, 6, 6, 6, 6)

Five sets of:

Back Squat x 6 reps @ 30X1

Rest 3 minutes between sets and use that time to work shoulder mobility

Metcon

Metcon (Time)

In teams of three, alternating complete rounds, complete five rounds each for time of:

5 Power Cleans (155/105 lbs)

5 Thrusters (155/105 lbs)

10 Box Jump-Overs (24″/20″)

Buy-Out

Tabata Cossack Squat (No Measure)

8 Rounds:

20″ ON/10″ OFF

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