Call Us: 716.601.7300

Thursday 111716

CrossFit Buffalo – CrossFit

Warm-up

1000M Row @ 50% Effort

1 Round

15 High Lateral Step Ups (Each way)

:20s Plank

Crossover Symmetry

Weightlifting

Bent Over Row (4 heavy sets of 6/fail, from BK )

1. Between each set complete max effort DB Bench press at a challenging weight

2. Rest 2:00 between each set

Close grip bench press (4 heavy sets of 12-15)

1. Between each set complet 6-10 Tempo Ring Rows (:04s hold at top, :04s lower)

2. Rest 2:00 between each set

Conditioning

Metcon (Time)

4 Rounds

4 Cleans @ 55% 1RM

100′ Farmer Carry w/ KB’s, AHAP

8 C2B Pull Ups/8 Pull Ups/10 Ring Rows

Rest 2:00 between each set

Leave a Reply

*

captcha

Please enter the CAPTCHA text