Freaky Friday

Posted: 13th 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.

Weightlifting

Deadlift (5, 5, 3, 2, 1, 3)

Every 3 minutes, for 18 minutes (6 sets):

Deadlift

*Set 1 – 5 reps @ 70%

*Set 2 – 5 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85

*Set 5 – 1 rep @ 90%

*Set 6 – 3 reps @ 85%

Metcon

F*** Me Running (Time)

Five rounds for time of:

400 Meter Run

20 Walking Lunges with KB Farmer’s Carry (70/53)

Buy-Out

Warm-up (No Measure)

Four rounds of:

15 seconds of Dumbbell Lateral Raises

15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:

15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up

15 seconds of Hercules Hold with Palms Facing Up

Buy-Out 2

Warm-up (No Measure)

Three Rounds:

Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010

Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

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