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Tuesday 032117

CrossFit Buffalo – CrossFit

Warm-up

2 rounds

Turkish get-up+Windmill+overhead carry 50 feet (each arm)

Inchworms x 5

Back extension hold 10 seconds+ 3 back extensions

One arm swings x 10 each arm

Weightlifting

Deadlift (4×6 @ 75-80% 1RM, rest 1:40 between each set)

Press Complex

– DB French Press + DB Strict Press, 4 rounds

o 8x French Press

o 8x Strict Press

o Rest 1:15 between each round

Accessory Work

o 3 Rounds

 12x Back Extensions, control eccentric for :03s each rep

 8-15x 1 Arm Upright Row, each arm, control eccentric for :03s each rep

 6-10x Ring Rows, hold at top for :03s each rep

Conditioning

Metcon (Weight)

Every 2 minutes for five rounds:

5 Jerks

10 over the bar burpees

Can increase weight as you go. All 5 reps must be unbroken to count. Score is weight of all five bars added.

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