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Tuesday 062116

CrossFit Buffalo – CrossFit

Warm-up

Crossover Symmetry, then

2 Rounds

8x Kossack Squats

8x Slide Out Squats

8x Goblet Lunges

8x Lateral Step Ups

8x Yoga Push Ups

8x Passthrough series

Jacked and Tan

Back Squat (7×4 @ 95% 8RM, p 2 and 4. R 1:15)

Sumo Deadlift (4 heavy sets of 8)

1. Between each set, complete 8-12 tempo push ups, 3s eccentric, 1s hold in bottom, 3s concentric, 1s hold at top (3131)

Incline DB Press (4×8-12, push weight to failure)

1. Between each set complete 8 Double KB Front Squats AHAP, R 1:30 between each set

Chin-ups (3 max effort sets )

Bae Watch

Back Squat (7×4 @ 85% 8RM, p 2 and 4, R :45s)

Sumo Deadlift (3 heavy sets of 10)

after last set take 50% of heaviest weight for max reps

Conditioning

Metcon (Time)

3 Rounds

25 Back Squats @ 40% 1RM

800M Run

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