Freaky Friday

Posted: 10th August 2018 by jruffing27 in Uncategorized
Comments Off on Freaky Friday

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

Shoulder Press (5, 4, 3, 2, 1, 8, 8)

Every 2 Minutes, for 10 Minutes (5 sets) of:

Strict Press

Set 1 – 5 reps @ 70%

Set 2 – 4 reps @ 75%

Set 3 – 3 reps @ 80%

Set 4 – 2 reps @ 85%

Set 5 – 1 rep @ 90%

Immediately followed by…

Every 2 Minutes, for 4 Minutes (2 sets) of:

Strict Press x 8 reps @ 75%

Metcon

Three rounds for time: Row/TTB/SHSPU (Time)

Three rounds for time of:

500 Meter Row

15 Toes to Bar

15 Strict Handstand Push-Ups

Buy-Out

Metcon (No Measure)

Three sets of:

Half Kneeling Med Ball Slam to Right x 10 reps

Right Side Plank x 45 seconds

Rest 60 seconds

Half Kneeling Med Ball Slam to Left x 10 reps

Left Side Plank x 45 seconds

Rest 60 seconds

*MB Slam is over the knee that is not on the ground.

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