Pump DAY

Posted: 3rd 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.

Weightlifting

Snatch (1, 1, 1, 1, 1, 1, 1, 1, 1, 1)

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

Snatch x 1 rep

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

Metcon

21, 15, 9: Burpees/Hang Squat Snatches (Time)

Complete rounds of 21, 15 and 9 reps for time of:

Bar-Facing Burpees

Hang Squat Snatches (95/65 lbs)

Buy-Out

Metcon (No Measure)

4 sets of:

Minute 1 – V-Up x 30 seconds

Minute 2 – Hollow Rock Hold x 30 seconds

Minute 3 – Russian Twists x 30 seconds

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