Saturday Sweatfest

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

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Warm-up

Snatchy Snatch Warm-Up (No Measure)

Bike 2 Minutes

20 Box Step Overs

Row 200 m

10 Ring Rows

10 Hang Power Snatches w/ Bar or PVC

10 Snatch Push Press w/ Bar or PVC

10 Overhead Squats w/ Bar or PVC

10 Hang Squat Snatches w/ Bar or PVC

Metcon

Metcon (Time)

In teams of two, alternating each movement, complete ten rounds for time of:

500/400 Meter Row

10 Overhead Squats (115/75 lbs)

10 Burpee Box Jump-Overs (24″/20″)

(Partner A rows; Partner B performs 10 overhead squats; Partner A performs 10 burpee box jump-overs; Partner B rows; Partner A performs 10 overhead squats; etc….)

Buy-Out

Warm-up (No Measure)

Three sets of:

1-1-2 Dumbbell Bench Press x 8 reps

Rest 90 seconds

Kettlebell Rows x 6 reps each arm @ 21X0

Rest 90 seconds

Buy-Out 2

ROMWOD (No Measure)

Perform today’s ROMWOD

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