Monday Mayhem

Posted: 22nd January 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

Warm-up

Snatch Barbell Warm-Up (No Measure)

10 reps each of:

Snatch-Grip RDL

Snatch Pull from Below Knee

Muscle-Snatch

Overhead Squat

Snatch Push Press

Drop Snatch

Hang Power Snatch

Snatch from Below Knee

*Perform as a group w/ Barbell/PVC

Weightlifting

High Hang Squat Snatch + Hang Squat Snatch (1, 1, 1, 1, 1, 1, 1, 1)

High Hang = from hip pocket

Hang = from between mid thigh and just above knee
Every 2 minutes, for 16 minutes (8 sets):

High Hang + Hang Snatch

Build over the course of the eight sets.

Metcon

Five rounds for time: WB/Squat Snatch (Time)

Five rounds for time of:

20 Wall Ball Shots (20/14 lbs to 10′)

5 Squat Snatches (135/95 lbs)

Buy-Out

Buy Out: BB Row/V-up (No Measure)

Two or Three sets, not for time, of:

Bent-Over Barbell Row x 5-6 reps @ 2111

Rest 45 seconds

V-Ups x 30 reps

Rest 45 seconds

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