Pumppppp Day

Posted: 9th May 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 (4, 4, 4, 4, 4+)

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

Back Squat x 4 reps

*Sets 1-4 – 4 reps @ 78-85%

*Set 5 – Max Reps @ 82-85%

Metcon

10 min AMRAP: Burpee P-Up/Alt DB Snatch/WB (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

5 Burpee Pull-Ups

10 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)

20 Wall Ball Shots (20/14 lbs)

Buy-Out

Warm-up (No Measure)

Three sets of:

Weighted Stationary Dips x 10-12 reps @ 20X1

Rest 60 sec

Jefferson Curl x 8 reps @4141

Rest 60 sec

Single-Arm Trap 3 Raises x 8-10 reps @ 2111

Rest 60 seconds

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