Freaky Friday

Posted: 28th 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

Clean and Jerk (1, 1, 1, 1, 1, 1, 1, 1, 1, 1)

Every 2 minutes, for 20 minutes (10 sets):

Clean & Jerk x 1 rep

Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.

Metcon

“2008 CrossFit Games Finale” (Time)

For time:

30 Squat Clean & Jerks (155/105 lbs)

Buy-Out

Metcon (No Measure)

3 sets of:

Station 1 – Romanian Deadlift x 8-10 reps @ 40X1

Station 2 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)

Station 3 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)

Station 4 – Strict Toes to Bar or Hanging Leg Raises x 8-10 reps @ 2121

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