Throwdown Thursday

Posted: 24th 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

Deadlift (5, 5, 3, 2, 4, 5)

Every 3 minutes, for 18 minutes (6 sets):

Deadlift

*Set 1 – 5 reps @ 70%

*Set 2 – 5 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 4 reps @ 80%

*Set 6 – 5 reps @ 75%

*Try to stick to the percentages.

Metcon

Four rounds: Run/Alt DB Snatch/TTB (Time)

Four rounds for time of:

400 Meter Run

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

12 Toes to Bar

Buy-Out

Metcon (No Measure)

Four sets each:

Banded Leg Curls x 20 reps @ 1010

Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010

Station 3 – Bulgarian Goat Bag Swings x 10 reps @ 3011

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