Throwdown Thursday

Posted: 28th December 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

Warm-up

Burgener Clean Warm-Up (No Measure)

1. Down and Finish- Speed through the middle

2. Elbows High and Outside- Keep the Bar Close

3. Muscle Clean- Turnover

4. Front Squat Lands- 2″, 4″, 6″ – Footwork

5. Front Squat Drop- Bottom Out- Footwork

6. Hang Squat Clean

Weightlifting

Power Clean + Front Racked Alt Lunge Complex (1, 1, 1, 1, 1)

All in one. NO-Re-GRIP
Every 4 minutes, for 20 minutes (5 sets):

4 Power Cleans

immediately followed by…

12 Front-Racked Alternating Reverse Lunges

Build over the course of the 5 sets to the heaviest complex you can handle.

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Buy-Out

Buy Out: ROMWOD stretches #1 (No Measure)

2 minutes Puppy Dog Pose

2 minutes Squat Hold

2 minutes Twisted Cross (each arm)

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