Freaky Friday

Posted: 20th July 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 (10, 10, 10, 8, 6)

Deadlift

*Set 1 – 10 reps @ 50% of 1-RM

*Set 2 – 10 reps @ 60%

*Set 3 – 10 reps @ 65%

*Set 4 – 8 reps @ 70%

*Set 5 – 6 reps @ 80%

Rest 2-3 minutes between sets.

*Stick to the percentages!!!

Metcon

Team WOD: Bike/Lunge (AMRAP – Rounds and Reps)

In teams of four, complete as many rounds and reps as possible in 18 minutes of:

15/10 Calories of Assault Bike

20 Walking Lunges with 70/53 Kettlebells

Each team gets one Assault Bike, and as soon as one partner finishes on the Assault Bike, the next may jump on.

Buy-Out

Metcon (No Measure)

4 sets each:

Station 1 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111

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

Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

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