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Tuesday 020717

CrossFit Buffalo – CrossFit

Warm-up

2 rounds

Kettlebell deadlift x 10

One arm overhead carry x 75 feet each arm

Ring rows x 10

Weightlifting

Note; You guys are testing 1RM Back Squat tomorrow (Wednesday 020817), just keep that in mind when taking part in todays strength, you aren’t slacking if you’re sticking to the low end of sets/reps!!

Sumo Deadlift (2-3×8 @ 75% 1RM DL )

Shoulder Press Complex (2x Strict Press + 3x Push Press )

Complete 3-4 sets of the above complex, try to use 100% of 3RM strict press + 5-10#

Accessory Work

o 2-4 Rounds

 12x 1 Arm DB Row

 8-12 “Indian Style” Pull Up

 1:00 Ring Plank, add weight if possible

Conditioning

Metcon (AMRAP – Reps)

Double tabata:

8:00;

Alternating

Kettlebell swings

Ball slams

RxPlus: 2/1.5

Rx:1.5/1

Fitness: 1/.75

Ball Slams 30/20 for all groups

Cash Out (Optional)

Metcon (AMRAP – Reps)

10:00 to complete as many double unders as possible

If you mess up/hit yourself/have to stop, you must rest for 1:00

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