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Tuesday 050217

CrossFit Buffalo – CrossFit

Warm-up

2 rounds:

Inchworms x 5

Reverse walking lunges with rotation x 10 steps

Bottoms up kettlebell clean and press x 5-7 each arm

Crossover symmetry archer row x 10

2 rounds:

Straddle Superman hold x 30 seconds

Side bends x 10 each side

Weightlifting

Deadlift (o 3-4×6-8 @ 75-80% 1RM, R 1:20 )

Shoulder Press (o 4×5 @ 100% 6RM, R 1:30 )

Accessory Work

3 Rounds

o 8/fail 1 Arm DB row, control eccentric for :04s each rep

o Rest :30s

o 8-10x Ring Rows w/ :03s eccentric each rep

 OR, if you can do 3+ strict pull ups, complete max effort banded pull ups w/ :04s eccentric each rep

o Rest 1:00

Conditioning

Metcon (Time)

RX+

For time: 20-14-8 reps

Push jerks 155/105

Tactical lunges 1.5/1

RX

For time: 20-14-8 reps

Push jerks 135/955

Tactical lunges 1.5/1

Fitness

For time: 20-14-8 reps

Push jerks 95/65

Tactical lunges 1/.75

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