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Tuesday 042517

CrossFit Buffalo – CrossFit

Warm-up

2 rounds:

Frog crawls x 10

Ring rows x 10

Halos x 10 each direction

Pronated hang x 30 seconds

2 rounds:

Superman holds x 30 secs

L-sit sit ups x 10

Weightlifting

Deadlift (3-4×8 @ 72-78% 1RM, rest 1:40 between each set )

Shoulder Press (5×4 @ 100% 6RM, rest 1:30 between each set)

Accessory Work

3 Rounds

o 8/fail DB Bent Over Row to Hip @ challenging weight

o Rest :30s

o 8-10x Scapular Pull Ups, control eccentric for :02s

o Rest 1:00

Conditioning

Metcon (Time)

RxPlus

For time:

6 Rope climbs

20 Double unders

5 Rope climbs

30 Double unders

4 Rope climbs

40 Double unders

3 Rope climbs

50 Double unders

2 Rope climbs

60 Double unders

Rx

For time:

5 Rope climbs

10 Double unders

4 Rope climbs

20 Double unders

3 Rope climbs

30 Double unders

2 Rope climbs

40 Double unders

1 Rope climbs

50 Double unders

For time:

Row 25 calories

10 Double unders

Row 20 calories

20 Double unders

Row 15 calories

30 Double unders

Row 10 calories

40 Double unders

Row 5 calories

50 Double unders

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