Monday Mayhem

Posted: 24th September 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

Back Squat (3, 3, 3, 3, 3)

Every 3 minutes, for 15 minutes (5 sets):

Tempo Bar Back Squat x 3 reps @ 32X1

Try to build to today’s heavy triple by the last set…but maintain the tempo prescription and good mechanics.

Metcon

In teams of two (5 rounds ea): WB/TTB/BJ over (Time)

In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:

15 Wall Ball Shots (20/14 lbs)

10 Toes to Bar

5 Burpee Box Jump-Overs (24″/20″)

Buy-Out

Metcon (No Measure)

Two sets of:

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds

6 Kettlebell Windmills (each side)

8 Single Leg Hip Thrusts (each leg)

10 Alternating Cossack Squats

Rest as needed

Buy-Out 2

Metcon (No Measure)

3 sets of each:

Left Leg Bulgarian Split Squat x 6-8 reps @ 31X1

Right Leg Bulgarian Split Squat x 6-8 reps @ 31X1

Ab Wheel x 8-10 reps @ 3010

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