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.

Weightlifting

Back Squat (6, 6, 6, 6, 6+)

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

Back Squat x 6 reps

*Sets 1-4 – 6 reps @ 75-82%

*Set 5 – Max Reps @ 80%

*Record your final set for max reps. Stick to the percentages.

Metcon

12 min AMRAP: Burpee/Walking Lunge/DU’s (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

10 Burpees

20 Meters of Walking Lunges

30 Double-Unders

Buy-Out

Warm-up (No Measure)

Three sets:

Supine Ring Rows x 10-12 reps @ 2111

Rest 60 seconds

Nose-to-Wall Handstand Hold x 30-45 seconds

Rest 60 seconds

Buy-Out 2

Warm-up (No Measure)

Three sets of:

Weighted GHD Hip Extensions x 20 reps @ 1010

(place barbell on back or hold plate on chest with crossed arms)

Rest as needed

Tall Kneeling Palloff Press x 10 reps @ 2020

Rest as needed

Reverse Hypers x 20 reps @ 1010

Rest as needed

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