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Tuesday 040417

CrossFit Buffalo – CrossFit

Warm-up

2 rounds:

Russian swings x10

Inchworms x 5

2 Rounds:

1 up/1 down Carries 50 feet both ways

10 Beat swings

Weightlifting

Deadlift (4×6 @ 78-87% 1RM, R1:20)

Shoulder Press (4×3 @ 95% 6RM, R:45s)

Accessory Work

3-4 Rounds

o 3 Way Raise (10 Lateral Raise, 10 Bent Over DB Raise, 10 Front Raise)

o 8-12x Ring Rows, hold at chest for :02s each rep, control eccentric for :03s

o :30s Ring Plank + weight

Conditioning

Metcon (Time)

For time: Partition as needed

50 Pull-ups

25 Clean and jerks

RxPlus: 155/105, Chest to bar

Rx: 135/105, Pull-ups

Fitness: 95/65, jumping pull-ups

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