Monday Mayhem

Posted: 29th January 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

Warm-up

Burgener Warm-Up Circuit (No Measure)

10 PVC Pass throughs

10 Down and Finish w/ PVC

10 Push-ups

10 Elbows High and Outside w/ PVC

10 Muscle Cleans w/ PVC

20 Push-ups

10 Drop Cleans – 2″, 4″, 6″, Bottom w/ PVC

10 Hang Squat Clean w/ Bar

Weightlifting

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every Minute on the Minute, for 6 minutes (6 sets):

High Hang Clean x 1 rep @ 50-65 of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):

Clean x 1 rep @ 80+% of 1-RM Clean

High-Hang Clean (1, 1, 1, 1, 1 ,1 )

Every Minute on the Minute, for 6 minutes (6 sets):

High Hang Clean x 1 rep @ 50-65 of 1-RM Clean

Hang Clean (1, 1, 1, 1)

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Clean (1, 1, 1 )

Every 2mins, for 6 minutes (3 sets):

Clean x 1 rep @ 80+% of 1-RM Clean

Metcon

21, 15, 9: PC/SHSPU (Time)

Complete rounds of 21, 15 and 9 reps for time of:

135/95 lb Power Cleans

Strict Handstand Push-Ups

Buy-Out

Buy Out: Planks (No Measure)

Two sets of:

60 Second Prone Plank Hold

Rest 15 seconds

30 Second Left Side Plank Hold

Rest 15 seconds

30 Second Right Side Plank Hold

Rest 30 seconds

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