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Tuesday 080916

CrossFit Buffalo – CrossFit

Warm-up

1000M Row

2 Rounds

:20s Plank

10x Empty Bar/KB DL

:20s Superman Hold

10x Goblet Squats

Jacked and Tan

Sumo Deadlift (4 heavy sets of 8, rest 2:00 between each set)

Banded lat pulldowns (4×15, pause for :03s on each rep)

1. between each set complete 12 weighted push ups

Good Mornings (4 heavy sets of 8)

1. Can use DB/KB/BB

2. Between each set complete 10x 1 Arm DB Press on each arm, rest 1:30 between each set

Bae Watch

Sumo Deadlift (6 heavy sets of 8 )

1. Between each set complete 3 high box jumps, rest 1:30 between each set

Good Mornings (4 heavy sets of 8)

1. Between each set complete 10x one arm DB rows, each arm rest 1:30 between each set.

2. Can use KB/BB/DB

Conditioning

Metcon (Time)

6 Rounds

20/17 Calorie Row as fast as possible

Rest 1:00 between each bout

RX+

– In 1:00 rest, complete max effort T2B

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