Freaky Friday

Posted: 22nd December 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 + 2 Overhead Squats (1, 1, 1, 1, 1)

Snatch + 2 Overhead Squats
Five sets of:

Snatch + 2 Overhead Squats

Rest 2-3 minutes

Metcon

Three sets: TTB/DB GTO/Row (3 Rounds for reps)

Three sets for max reps/cal of:

60 seconds of Toes to Bar

60 seconds of Single Arm Dumbbell Ground to Overhead (50/35)

60 seconds of Row for Calories

Rest 60 seconds between sets

Buy-Out

Back Maintenance #2 (No Measure)

Couch Stretch 2 minutes each leg

20 Prone Press-Ups

2 Minute Goblet Squat Hold

2 Minute Panda Stretch

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