PUMP DAY

Posted: 1st August 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 @ 75%

*Set 5 – 6 reps @ 80%

Rest 2-3 minutes between sets.

*Stick to the percentages.

Metcon

15 min AMRAP: DU’s/Alt Rev Lunge/Alt DB Snatch (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

60 Double-Unders

30 Alternating Reverse Lunges with KB’s (53/35 lbs)

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

Buy-Out

Metcon (No Measure)

3 sets:

Station 1 – Banded Leg Curls x 20 reps @ 1010

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

Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111

Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111

Buy-Out 2

Metcon (No Measure)

Three sets of:

Diamond Push-Ups x 20-25 reps @ 2011

Rest 60 seconds

Banded Overhead Triceps Extensions x 30 reps @ 20X0

Rest 90 seconds

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