Monday Mayhem

Posted: 30th July 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

Sotts Press (Clean Grip) (3, 3, 3, 3)

*clean grip, pressing from the front-rack position in clean receiving position
Every 2 minutes, for 8 minutes (4 sets):

Sotts Press x 3 reps

(clean grip, pressing from the front-rack position in receiving)

Power Clean + Jerk + Squat Clean & Jerk (1, 1, 1, 1, 1, 1, 1, 1, 1, 1)

*Try to perform all movements without Re-Grip.
Every two minutes, for 20 minutes (10 sets)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Buy-Out

Metcon (No Measure)

Three sets of:

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

Rest 45 seconds

Bulgarian Goat Bag Swings x 12 reps @ 3011

Rest 45 seconds

Prone Plank Hold x 60 seconds

Rest 45 seconds

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