Pummmmmp Day

Posted: 16th 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

2 Snatch Lift-Offs + Snatch (1, 1, 1, 1, 1, 1, 1, 1, 1, 1)

A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your two lift-offs, reset and perform a full snatch.
Every 2 minutes, for 20 minutes (10 sets):

2 Snatch Lift-Offs + Snatch

Metcon

Running GTO Sandwich (Time)

For time:

Run 800 Meters

30 Ground to Overhead (135/95 lbs)

Run 800 Meters

Buy-Out

Warm-up (No Measure)

Three sets each:

Snatch-Grip Romanian Deadlift x 8 reps @ 4011

Ab-Wheel or Barbell Roll-Outs x 12-15 reps

Single-Arm Dumbbell Row x 8 reps each @ 2111

Banded Glute Bridges x 30 reps @ 10X0

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