Freaky Friday

Posted: 13th April 2018 by jruffing27 in Uncategorized
Comments Off on Freaky Friday

CrossFit Tiffin – CrossFit

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Warm-up

Press Progression Warm-Up (No Measure)

1. Shoulder Press- Behind Head

2. Push Press- Behind Head

3. Push Jerk- Behind Head

4. Shoulder Press- Front

5. Push Press- Front

6. Push Jerk- Front

*10 Reps each. Start w/ PVC. Then use a bar.
*Perform a final set w/ PVC in the seated position.

Weightlifting

Seated Strict Press (4, 4, 4, 4, 4)

Take bar from rack. Sit on a 20″ box. Press.
Five sets of:

Seated Strict Press x 4 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 2-3 minutes

Metcon

15 min AMRAP: Run/Strict Pull-up/SHSPU (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

400 Meter Run

8 Strict Pull-Ups

12 Strict Handstand Push-Ups

*Score rounds and reps completed on Strict pull-ups and SHSPU.

Buy-Out

Buy Out: Ring Row/Plank (No Measure)

Every minute, on the minute, for 6 minutes:

Minute 1 – 8-10 Supine Ring Rows @ 2111

Minute 2 – 45 Second Prone Plank Hold

Buy-Out 2

Metcon (No Measure)

Three sets of:

Sandbag Squats x 20 reps

Rest 30 seconds

Dumbbell Biceps Curls (pronated grip) x 6 reps

Rest 30 seconds

Supine GHD Hold x 30 seconds

Rest 30 seconds

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