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Tuesday 070516

CrossFit Buffalo – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

Elbow to instep 10 steps

Goblet squat 10 reps

Reverse lunges 10 steps

One legged RDL 5 per leg

Jacked and Tan

Back Squat (4×8 @ 78-82% 8RM, rest 1:45-2:00 )

Back rack reverse lunge (3×6 @ 40-47% 1RM Back Squat)

RDL (3 sets of 6 @ 65-75% 1RM DL )

Front rack step up (3×10 @ 25-30% 1RM Back Squat )

Batwing Row (5×5 heavier than last week 1116 Tempo)

Bae Watch

Tactical lunges (3×16 (8 per leg))

One legged kettlebell deadlift plus row (3×8 per leg)

Metcon (Time)

For time:

25 Kettlebell snatches per arm

Run 400 meters

20 Kettlebell snatches per arm

Run 400 meters

15 Kettlebell snatches per arm

Run 400 meters

10 Kettlebell snatches per arm

Run 400 meters

5 Kettlebell snatches per arm

Run 400 meters

1.5/1 pood

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