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Tuesday 032817

CrossFit Buffalo – CrossFit

Warm-up

2 rounds:

Inchworms x 5

One arm swings x 15 each arm

2 rounds:

Kettlebell halos x 10 each direction

See saw presses x 5 each arm

Weightlifting

Deadlift (3-6×3 @ 85% 1RM, rest 1:00 between each set )

Shoulder Press (Work to one heavy set of 6 )

Accessory Work

3-4 Rounds

o 15x Bent Over DB Fly, control eccentric for :03s each rep

o 5x 1 Arm Upright Row, control eccentric for :03s each rep

o 15x 1 Arm Bent Over Row, control eccentric for :03s each rep

Conditioning

“Keith” (Time)

For time:

10-9-8-7-6-5-4-3-2-1

245/175 Deadlift

1 rope climb between each round

Metcon (Time)

RX

For time: 10-9-8-7-6-5-4-3-2-1

Deadlifts 205/145

1 Rope climb after each round

Fitness

For time: 10-9-8-7-6-5-4-3-2-1

Deadlifts 155/105

Row 5 Calories after each round

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