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Tuesday 013117

CrossFit Buffalo – CrossFit

Warm-up

2 rounds

Swings x 10

One arm over head carry 75 feet each arm

Crab walks 30 feet

Double kettlebell deadlift x 10

Weightlifting

Deadlift (up to one max effort single (any style))

Push Press (2-4×6 @ 100% 8RM, rest 1:45 b/t each set)

Accessory Work

o 2-4 Rounds

 6-10x Pendlay Row w/ :04s eccentric each rep, challenging weight

 :10-:20s Chin Hold Over Bar + 5x Incline “Y” Raise

 8x Hanging Twisting Knee raise (each side)

Conditioning

Metcon (Time)

3 rounds:

15 Calorie row

15 KBSwings

15 Goblet squats

15 Push-ups

Rest 2:00 minutes between rounds. Go as AHAP but all sets should be unbroken. Can use different weights for swings and squats.

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