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Tuesday 010317

CrossFit Buffalo – CrossFit

Warm-up

6 minutes:

Kettlebell deadlifts x 10

Kettlebell halos x 5 each direction

Windmills x 5 each leg

Weightlifting

Deadlift ((traditional) 2×4 @ 85-90% 3RM )

Then 3×8 @ 75-80% 3RM

Push Press (4×1 @ 102-107% of 8RM )

Then 1×8 @ 85-90% 8RM

Accessory Work

2-4 Rounds

8x 1 Arm DB Row w/ :04s eccentric

:20s Plank + 2 Wall Climbs + :20s Plank

8x 1 Arm Ring Rows, False grip if possible

Conditioning

Metcon (Weight)

WOD:

5 rounds: 1 minute to complete

3 Rope Climbs

3 Unbroken Hang power cleans

Rest 1:30 between rounds

Score is heaviest weight completed on cleans. Try to increase weight each round.

If you cannot do rope climbs row 9 Calories

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