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Tuesday 031417

CrossFit Buffalo – CrossFit

Warm-up

2 Rounds

Nerve glides x 10

Hip hinge wall tap with barbell x 10

Weighted overhead circles x 10 each direction

Overhead plate shoulder rocks x 10

Weightlifting

Deadlift (4×6 @ 72-78% 1RM, rest 1:40 between each set )

DB Strict Press (4×8-12, R:10s between each set, :03s eccentric)

Accessory Work

o 3-5 Rounds

 8x Back Extensions + weight

 8-12x Upright Barbell Row

 6-10x Scapular Pull Ups w/ :03s eccentric each rep + weight

Conditioning

Metcon (Time)

5 rounds for time:

10 Ring dips

20 Kettlebell SDHP x 20

30 Double unders

RxPlus:2/1.5 pood

Rx:1.5/1, Ring push-ups

Fitness:1/.75, Ring push-ups

Cash Out (Optional)

3 rounds

Superman hold x 30 sec

Hollow hold x 30 sec

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