Call Us: 716.601.7300

Tuesday 011717

CrossFit Buffalo – CrossFit

Warm-up

6 minutes

Inchworms x 5

Alternating sotts press x 5 each arm

Skier swings x 10

Pronated hang x 20 seconds

Weightlifting

Deadlift (3×4-6 @ 82-87% 3RM)

Push Press (4×5 @ 100% 8RM, rest 1:30 between each set)

Accessory Work

o 2-4 Rounds

 8x Batwing Rows + Max Effort Ring rows

 2-4x Chin Ups + Weight

• Scale with supinated Bent over rows

 1:00 Plank + weight

Conditioning

Metcon (Calories)

Four, 2 minute rounds:

Accumulate 60 seconds total double kettlebell front rack hold

With remaining time row for max calories. Rest 2:00 Between each round

RxPlus: 2/1.5

Rx: 1.5/1

Fitness: 1/.75

Leave a Reply

*

captcha

Please enter the CAPTCHA text