Throwdown Thursday

Posted: 31st 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

Snatch (1.1, 1.1, 1.1, 1.1, 1.1, 1.1, 1.1, 1.1, 1.1, 1.1)

Every 2 minutes, for 20 minutes (10 sets):

Snatch x 1.1

(rest 5-10 seconds between singles)

Build over the course of the 10 sets.

*Record heaviest set of 1.1 successfully lifted.

Metcon

10 min AMRAP: DU/Alt DB Snatch/SHSPU (AMRAP – Rounds and Reps)

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

40 Double-Unders

20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

10 Strict Handstand Push-Ups

Buy-Out

Metcon (No Measure)

Four sets of:

Dumbbell Bench Press x 8-10 reps @ 20X1

Rest 45 seconds

Heavy Kettlbell Swings x 20 reps

Rest 45 seconds

Supinated-Grip Strict Pull-Ups x 8-12 reps @ 21X0

Rest 45 seconds

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