Saturday Sweatfest

Posted: 14th April 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (AMRAP – Rounds and Reps)

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (225/155 lbs)

8 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

8 Burpee Box Jump-Overs (24″/20″)

8 Ring Dips

Rest 4 minutes, and then…

8 Ground to Overhead (135/95 lbs)

8 Toes to Bar

Buy-Out

Metcon (No Measure)

Three sets of:

Strict Supinated-Grip Pull-Ups x 10-12 reps

(add weight if possible)

Rest 60 seconds

Tempo Ring Dips x 10-12 reps @ 2111

(stick with the tempo and full range of motion)

Rest 60 seconds

Buy-Out 2

ROMWOD (No Measure)

Perform today’s ROMWOD

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