Call Us: 716.601.7300

Tuesday 011017

CrossFit Buffalo – CrossFit

Warm-up

6 Minutes:

Face pulls on Crossover symmetry x 10

Pull downs on Crossover symmetry x 10

Frog walks x 10

Death march x 10 each leg (no weight)

Weightlifting

Deadlift (3×6 @ 80% 3RM )

Then take 2×15 Sumo DL High Pull @ 25% 3RM

Accessory Work

o 2-4 Rounds

8x 1 Arm High Pull each arm

12-18x Banded Lat Pull Down, hold at chest for :02s each rep

Max Effort Ring Row Hold shoot for :10-:20s

Conditioning

Metcon (Time)

RX+

For time: 10-9-8-7-6-5-4-3-2-1

Double kettlebell deadlift 2/1.5 pood

HSPU

RX

For time: 10-9-8-7-6-5-4-3-2-1

Double kettlebell deadlift 1.5/1 pood

Double kettlebell push press 1.5/1 pood

Fitness

For time: 10-9-8-7-6-5-4-3-2-1

Double kettlebell deadlift 1/.75 pood

Double kettlebell push press 1/.75 pood

Leave a Reply

*

captcha

Please enter the CAPTCHA text