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Tuesday 092016

CrossFit Buffalo – CrossFit

Warm-up

1000M Row @ 60% Effort

Crossover Symmetry

2 Rounds

10x Empty Bar DL

10x Slide Out Squats

5x High Lateral Step Ups (each leg)

:20s HS Hold (wall facing)

Jacked and Tan

Deadlift (4×2 @ 100-105% 5RM )

1. If possible pause BK on rep 1

2. After last double, complete 4×4 @ 90% 5RM, rest :20s between each set

Incline DB Press (4 heavy sets of 12-15)

1, Between each set complete 18x reverse flies

2. Rest 1:00 between each set

Core complex (Complete 4 rounds; Rest as little as possible)

• :45s Plank + weight Right

• 8x Renegade Rows

• :45s Plank + weight Left

• 8x Renegade Rows

• 1:30 Plank (no weight)

Conditioning

Metcon (Time)

RX+

3 Rounds

8 Thrusters @ 135/95#

4 Box Jumps

12 Calorie Row

1:00 Rest

RX

3 Rounds

8 Thrusters @ 115/80#

4 Box Jumps

12 Calorie Row

1:00 Rest

Fitness

3 Rounds

8 Thrusters @ 95/65#

4 Box Jumps

12 Calorie Row

1:00 Rest

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