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Tuesday 050917

CrossFit Buffalo – CrossFit

Warm-up

2 rounds:

10 Russian swings

5 bottoms up presses per arm

10 Kettlebell good mornings

Pronated hang x 30 seconds

2 rounds:

Back extensions with rotation x 5 each side alternating

Plank hold x 30 seconds

Weightlifting

Deadlift (3-4×4-5 @ 82-85% 1RM, rest 1:20 between each set)

Shoulder Press (4×2-3 @ 105% 6RM )

o Between each set complete 8x Glute Bridges w/ no weight

o Rest 1:30 between each set

Accessory Work

3 rounds

o 6/fail 1 Arm DB High Pull, control eccentric for :04s each rep

o Rest :20s

o 6-10x Rack Chins/Australian Pull Ups

o Rest 1:00

Conditioning

Metcon (Time)

2 rounds for time:

30 Russian swings

5 Rope climbs

15 Kettlebell clean and jerks right arm

15 kettlebell clean and jerks left arm

Can partition Clean and jerks.

RxPlus: 2/1.5 legless climbs

Rx: 1.5/1

Fitness: 1/.75, 30 ball slams

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