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Tuesday 041817

CrossFit Buffalo – CrossFit

Warm-up

Jog 400 meters


2 rounds:


Straddle inchworms x 5


Double kettlebell sumo deadlift x 10


One arm bottoms up press x 10 (LIGHT)


2 rounds:


Superman holds x 30 sec


Handstand hold x 30 seconds

Weightlifting

Deadlift (6×1 @ 87-92% 1RM, rest 1:40 between each set)

Accessory Work

3 Rounds

• 8/fail Supinated Bent Over Row @ challenging weight

• Rest :30s

• Max Effort Ring Rows (to most difficult scale) w/ :02s eccentric each rep

• Rest 1:20 between each round

Conditioning

Metcon (Time)

For time:


Run 800 meters


30 Burpee box jump overs 24/20


Run 800 meters

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