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Tuesday 072616

CrossFit Buffalo – CrossFit

Warm-up

400M Run @ 50% Effort

2 Rounds

5x 1 Arm Front Rack Squats

10x Yoga Push Up

5x Kossack Squat

10x Shoulder Tap

Jacked and Tan

Close grip bench press (4 heavy sets of 6, w/ :04s lower each rep)

1. Between each set complete 10 face pulls AHAP

2. Rest 2:00 between each set

Chin-ups (3×3-10 )

1. Between each set complete 10x 1 Arm Standing Strict Press

2. Rest 2:00 between each set

Ring Support (3x :10-:30s)

1. Between each set complete 10x 1 Arm High Pull (each arm) strict

2. Rest 1:30-2:00 between each set

Side Planks (3x :45s each side, add weight if possible )

Bae Watch

Back Squat (4×3 @ 40% 1RM, FAST REPS )

1. Between each set complete 5 Goblet Squat Jumps

2. Rest 1:00 between each set

Back rack reverse lunge (4×3 (each leg) @ 25% 1RM Back Squat)

1. Between each set perform 4 Step Ups on each leg holding with like farmer carries

2. Rest 1:00 between each set

Bae Watch – Conditioning

Metcon (Time)

For Time

• 800M Weighted Walk/Run – everyone must use at least 20# weight vest

• 1000M Row

• 100M 1 Arm Farmer Carry R @ 1.5/1

• 100M 1 Arm Farmer Carry L @ 1.5/1

• 400M Weighted Walk/Run

• 1500M Row

• 100M 1 Arm Farmer Carry R @ 1.5/1

• 100M 1 Arm Farmer Carry L @ 1.5/1

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