Freaky Friday

Posted: 5th October 2018 by jruffing27 in Uncategorized
Comments Off on Freaky Friday

CrossFit Tiffin – CrossFit

View Public Whiteboard

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, 6, 4, 2 )

Deadlift

*Set 1 – 10 reps @ 55% of 1-RM

*Set 2 – 10 reps @ 65%

*Set 3 – 6 reps @ 80%

*Set 4 – 6 reps @ 90%

*Set 5 – 4 reps @ 95%

*Set 6 – 2 reps @ 100%

Rest 2-3 minutes between sets.

Please remember, this should be based off of previously tested 1-RM, or your estimated 1-RM from the beginning of this cycle.

Metcon

Three rounds: Run/Cossack/Pull-ups (Time)

Three rounds for time of:

800 Meter Run

40 Cossack Squats (53/35 KB Goblet Hold)

20 Pull-Ups

Buy-Out

Metcon (No Measure)

Three sets of:

GHD Hip Extension with Overhead “Y” x 8 reps @ 2113

Rest 60 seconds

Ab-Wheel Rollouts x 6 reps

(slow and controlled…the slower, the better)

Rest 60 seconds

Tall Kneeling Palloff Press x 10 reps @ 2020

Rest as needed

Comments are closed.