Monday Mayhem

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.

Weightlifting

Shoulder Press (1, 1, 1, 1, 1)

Every 3 minute, for 15 minutes (5 sets):

Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Every 3 minute, for 6 minutes (2 sets):

Push Press x Max Reps @ 80-85% of today’s 1-RM

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Buy-Out

Warm-up (No Measure)

Every 3 minutes, for 12 minutes (four sets):

Depth Drops x 10 reps

(set up the box 2 inches below your max effort vertical jump

Buy-Out 2

Warm-up (No Measure)

3 sets of each:

Strict Pull-Ups x 6-8 reps @ 2111

Farmer’s Carry x 100 Meters

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