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Tuesday 022117

CrossFit Buffalo – CrossFit

Warm-up

2 rounds


Stick game: 1:00 each, PVC must be caught with straight legs (hip hinge warm up)

Wall-climbs: Both partners begin in wall facing handstand, one descends, does one push up, and climbs back up. Rinse and repeat.

Weightlifting

Deadlift (5×6 w/ :03s eccentric each rep @ 73% 1RM DL)

Rest 1:30 between each set

Shoulder Press Complex (3 Strict Press + 3 Push Press, 4x @ 75-80% 1RM SP)

Accessory Work

• 3-5 Rounds

• 8-12x 1 Arm DB Row w/ :04s eccentric each rep

• 8x Incline “Y” Raise, hold at top for :03s

• 15x Wide Grip Scapular Pull Ups

• Bodyweight rowing activation drill x 5-10 reps

Conditioning

2k Row (Time)

Max Effort 2k Row

Cash Out (Optional)

3 rounds


Tuck sit to pike hold x 5


Back extension hold x 20 seconds

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