Monday Mayhem

Posted: 16th April 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Coach’s Choice (No Measure)

*Follow along with your coach for 7-10 minutes in preparation for today’s WOD.

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Buy-Out

Metcon (No Measure)

Three sets of:

Bulgarian Split Squats x 8 reps each leg @ 3111

Rest 45 seconds after each leg

Strict Handstand Push-Ups x 8-10 reps @ 2011

(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)

Rest 90 seconds

Buy-Out 2

Metcon (No Measure)

Every 2 minutes, for 10 minutes (five sets):

1-Step Box Jump x 5 reps

Followed by…

Every 3 minutes, for 6 minutes (two sets):

Single-Leg Broad Jumps x 5 reps each leg

(Jump of one leg, land on two)

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