Call Us: 716.601.7300

Tuesday 041117

CrossFit Buffalo – CrossFit

Warm-up

2 rounds:

No push-up Inchworms x 5

Overhead mobility drill x 10

Wrist push-ups x 10

One arm sumo deadlift with Kettlebell x 8 each arm

2 rounds:

Pike leg lifts x 8-10

Straddle pike leg lifts x 8-10

Weightlifting

Deadlift (5×2 @ 90-92% 1RM, rest 1:40 between each set )

Shoulder Press (3 Rounds of the following;)

o 2x Strict Press (front rack) @ 100% 6RM

o Rest :30s

o 2x BTN Strict Press (back rack) @ 100% 6RM

o Rest 1:15

Accessory Work

3 Rounds

o 6-8x 1 Arm Torso Row, control eccentric for :04s each rep

o Rest :30s

o :40s KB Goblet Hold @ challenging weight (must stay under chin!)

o Rest :30s

o 8x Back Extensions + weight if possible

o Rest :30s

Conditioning

Metcon (Time)

Five rounds for time:

10 Alt. One arm kettlebell clean and jerks (Take from floor. 5 per arm)

2 Rope climbs

RxPlus: 2/1.5, legless

Rx: 1.5/1

Fitness: 1/.75, 10 ball slams

Leave a Reply

*

captcha

Please enter the CAPTCHA text