Throwdown Thursday

Posted: 4th October 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.

Metcon

Metcon (No Measure)

Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps

(goal is to establish a 3-RM by your fourth set)

Station 2 – 50-75 Foot Handstand Walk

(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)

Station 3 – L-Sit x 60 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

Metcon

Five rounds max cals/reps: Rowing/DU’s/Bike (5 Rounds for reps)

Five rounds for max calories/reps of:

30 seconds of Rowing

Rest 30 seconds

30 seconds of Double-Unders

Rest 30 seconds

30 seconds of Assault Bike

Rest 30 seconds

Buy-Out

Metcon (No Measure)

3 sets each of:

Station 1 – Supine Ring Rows x 10-12 reps @ 2111

Station 2 – Nose-to-Wall Handstand Hold x 60 seconds

Station 3 – Hollow Hold x 60 seconds

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