Freaky Friday

Posted: 11th May 2018 by jruffing27 in Uncategorized
Comments Off on Freaky Friday

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

Metcon (No Measure)

Deadlift x 15 reps @ 2011

Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps in 60 seconds

Rest 2 minutes

Deadlift x 10 reps @ 2011

Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps in 60 seconds

Rest 2 minutes

Deadlift x 5 reps @ 2011

Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps in 60 seconds

Metcon

Against a 2 min clock (4 sets): PS/PP (4 Rounds for reps)

Against a 2-minute running clock, complete as many rounds and reps as possible of:

5 Power Snatches (115/75 lbs)

10 Push Press (115/75 lbs)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

Buy-Out

Metcon (No Measure)

Four rounds of:

15 seconds of Dumbbell Lateral Raises

15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:

15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up

15 seconds of Hercules Hold with Palms Facing Up

Rest 2 minutes, and then…

Two rounds of:

30 seconds of Dumbbell Presses

30 seconds of Dumbbell Overhead Hold

Rest 60 seconds and repeat

Buy-Out 2

Metcon (No Measure)

Every 3 minutes, for 6 minutes (two sets):

Single Leg Depth Drops x 3 reps each leg

Followed by…

Every 3 minutes, for 6 minutes (two sets):

Depth Drop into Split Stance x 5 reps each leg

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