Monday Mayhem

Posted: 7th May 2018 by jruffing27 in Uncategorized
Comments Off on Monday Mayhem

CrossFit Tiffin – CrossFit

View Public Whiteboard

Warm-up

Burgener Clean Warm-Up (No Measure)

1. Down and Finish- Speed through the middle

2. Elbows High and Outside- Keep the Bar Close

3. Muscle Clean- Turnover

4. Front Squat Lands- 2″, 4″, 6″ – Footwork

5. Front Squat Drop- Bottom Out- Footwork

6. Hang Squat Clean

Weightlifting

Power Clean and Push Jerk (1, 1, 1, 1, 1, 1, 1, 1)

Every 2 minutes, for 16 minutes (8 sets):

Power Clean + Push Jerk

Build over the course of the 8 sets to today’s heavy 1 RM.

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Buy-Out

Metcon (No Measure)

Three sets of:

Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111

Rest 45 seconds

Bulgarian Goat Bag Swings x 12 reps @ 3011

Rest 45 seconds

Prone Plank Hold x 60 seconds

Rest 45 seconds

Buy-Out 2

Metcon (No Measure)

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

Depth Drops x 6 reps

(box set up 2 inches lower than vertical jump)

Comments are closed.