Throwdown Thursday

Posted: 2nd 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

Bench Press (5, 3, 2, 3, 8, 8 )

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

Bench Press

*Set 1 – 5 reps @ 80-85%

*Set 2 – 3 reps @ 85-90%

*Set 3 – 2 reps @ 90%

*Set 4 – 3 reps @ 85-90%

*Set 5 – 8 reps @ 75-80%

*Set 6 – 8 reps @ 75-80%

Metcon

Five rounds: Ring Dip/PP/Burpee (Time)

Five rounds for time of:

12 Ring Dips

12 Push Press (115/75 lbs)

12 Burpees Over the Barbell (Lateral)

Buy-Out

Metcon (No Measure)

Three sets:

Bent-Over Dumbbell Reverse Flies x 12-15 reps

Rest 45 seconds

L-Sit Tuck to Extension x 6 reps @ 1212

Rest 45 seconds

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