Monday Mayhem

Posted: 21st May 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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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

Clean and Jerk (1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1)

Every 2 minutes, for 24 minutes (12 sets):

Clean & Jerk x 1 rep

Build over the course of the 12 sets to today’s heavy.

Metcon

“2008 CrossFit Games Finale” (Time)

For time:

30 Squat Clean & Jerks (155/105 lbs)

Buy-Out

Metcon (No Measure)

Three sets:

Romanian Deadlift x 8-10 reps @ 40X1

Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)

Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)

Strict Toes to Bar or Hanging Leg Raises x 8-10 reps @ 2121

Buy-Out 2

Metcon (No Measure)

Every 2 minutes, for 6 minutes (three sets):

Double Leg Bounds x 8 reps

Followed by…

Every 2 minutes, for 6 minutes (three sets):

Jump into Split x 3 reps each leg

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