Call Us: 716.601.7300

Tuesday 021417

CrossFit Buffalo – CrossFit

Warm-up

2 rounds

10 Heaven hell toe touches

Straddle inchworms x 5 (feet wide)

20 DARC swings

Weightlifting

Sumo Deadlift (4×6 w/ :03s eccentri, @ 78-82% 1RM)

Shoulder Press (Work up to one heavy single (1RM))

o After 1RM is established, continue Push Pressing to one heavy single

Push Press (Work up to one heavy single )

Accessory Work

o 3 Rounds

 8-12x Pendlay Row w/ :04s eccentric each rep (light)

 15x Wide Grip Scapular Pull Ups

Conditioning

Metcon (Time)

RX+

3 rounds for time:

7 Muscle-ups

21 Burpees

42 Double unders

RX

3 rounds for time:

7 CTB Chin-ups

7 Dips

21 Burpees

42 Double unders

Fitness

3 rounds for time:

7 Double kettlebell clean and strict press from floor

21 Burpees

42 Double unders

Cash Out (Optional)

3 rounds

Straddle compression sit-ups x 10 (lie on back legs spread wide. Preform sit up and reach as far forward as possible)

Crab plank x 30 seconds

Leave a Reply

*

captcha

Please enter the CAPTCHA text