Call Us: 716.601.7300

Tuesday 051617

CrossFit Buffalo – CrossFit

Warm-up

2 rounds:

Samson stretch x 10 steps

Inchworms x 10

1 up 1 down carry 75 feet each

Alternating 1 arm deadlift x 5 each arm

2 rounds:

Wolf raises x 12 each leg

One legged glute bridge x 8-12 each leg

Weightlifting

Deadlift (2×1 @ 90% 1RM)

o Then;

 2×6 @ 75% 1RM

o Rest 1:20 between each set

Double KB Strict Press (4 heavy sets of 6-8, hold at top for :02s each rep)

Rest 1:15 between each set

Accessory Work

3 Rounds

o 8-12x Double DB High Pull, control eccentric for :04s each rep

o Rest :20s

o 6-12x Banded Pull Ups w/ :05s eccentric, these MUST BE STRICT NO BOUNCING

 If you cannot complete a pull up with the support, complete 8-15x Ring Rows @ challenging scale w/ :05s eccentric each rep

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

10 Steps each arm One Arm Overhead Walking Lunge

10 Burpees

10 Toes to bar or hanging knee raises

Choose heaviest kettlebell you can maintain unbroken sets on

Leave a Reply

*

captcha

Please enter the CAPTCHA text