Tasty Tuesday

Posted: 17th 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.

Gymnastics

Metcon (No Measure)

Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:

Station 1 – Rope Climb Technique Work – no more than 4 ascents

(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)

Station 2 – Freestanding Handstand Hold Work

(use partner assists to learn balance points and accumulate time upside down)

Station 3 – Tuck Rock to Tuck Sit x 15 reps

Metcon

Three sets, max reps/cals: Bike/Burpee BJ Overs/Strict Pull-up (3 Rounds for reps)

Three sets, for max reps/calories of:

3 Minutes of Assault Bike (for Max Calories)

2 Minutes of Burpee Box Jump or Step-Overs

1 Minute of Strict Supinated-Grip Pull-Ups

Rest 3 minutes

Buy-Out

Metcon (No Measure)

Three sets of:

Barbell Loaded Bulgarian Split Squat x 9-10 reps @ 30X1

(use the same weight as last week)

Rest 90 seconds

Jefferson Curl x 10 reps @ 4141

Rest 90 seconds

Buy-Out 2

Metcon (No Measure)

Three sets of:

Bar Skull Crushers x 10-12 reps @ 20X1

Rest 30 seconds

Banded Overhead Triceps Extensions x 30 reps @ 20X0

Rest 30 seconds

Dumbbell Floor Press x 12 reps @ 2111

Rest 90 seconds

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