PUMP day

Posted: 26th 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

Deadlift (10, 10, 6, 8, 6, 4)

Deadlift

*Set 1 – 10 reps @ 55% of 1-RM

*Set 2 – 10 reps @ 65%

*Set 3 – 6 reps @ 75%

*Set 4 – 8 reps @ 80%

*Set 5 – 6 reps @ 85%

*Set 6 – 4 reps @ 95%

Rest 2-3 minutes between sets.

Metcon

For time: Row/DU/DB Snatch (Time)

For time:

1000 Meter Row

100 Double-Unders

50 Alternating Dumbbell Snatches (50/35 lb DBs)

Buy-Out

Metcon (No Measure)

3 sets of each:

Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011

Station 2 – Reverse Snow Angels x 20 reps @ 3131

Station 3 – Banded Glute Bridges x 30 reps @ 10X0

Buy-Out 2

Metcon (No Measure)

Three sets of:

Hollow Rocks x 30 reps

Left Side Plank x 45 seconds

Right Side Plank x 45 seconds

Straight Body Ceiling-Reaching Crunches x 20 reps @ 1010

Rest as needed

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