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Tuesday 030717

CrossFit Buffalo – CrossFit

Warm-up

2 rounds

Alternating one arm kbell sumo deadlift x 10

One arm overhead walk x 50 feet each arm

Kettlebell halos x 5 each direction

Weightlifting

Sumo Deadlift (4×3 @ 85-90% 1RM DL, R1:40 between each set)

Shoulder Press (5×8 @ 65-85% 1RM, R1:15 between each set)

o If you reach failure on sets 3-5 that is okay!

Accessory Work

o 3 Rounds

 8-12x Bent Over Barbell Row w/ :04s eccentric each rep

 15x Wide Grip Scapular Pull Up w/ :03s eccentric each rep

 8-10x 1 Arm Upright Row w/ :03s eccentric each rep

Conditioning

Metcon (Time)

RxPlus – NOTE; RX and Fitness weights listed below

For time:

Deadlift 315/225 pound, 1 rep

Double kettlebell Jerks 2/1.5 pood, 2 reps

1 Rope climb

Deadlift 315/225 pound, 2 reps

Double kettlebell Jerks 2/1.5 pood, 4 reps

1 Rope climb

Deadlift 315/225 pound, 3 reps

Double kettlebell Jerks 2/1.5 pood, 6 reps

1 Rope climb

Deadlift 315/225 pound, 4 reps

Double kettlebell Jerks 2/1.5 pood, 8 reps

1 Rope climb

Deadlift 315/225 pound, 5 reps

Double kettlebell Jerks 2/1.5 pood, 10 reps

1 Rope climb

Rx-275/185, 1.5/1 pood

Fitness-225/155, 1/.75, Scale Ropeclimbs w/ 9/7 Calorie Row

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