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Tuesday 09/27/16

CrossFit Buffalo – CrossFit

Warm-up

2 Rounds

5x Sumo Inchworms

8x High Step Ups Each Leg

8x Kossack Squats (no weight)

:30s Supinated Hang

8x Push Ups

Jacked and Tan

Deadlift (5×1 @ 107-110% 5RM )

1. After last single take 2×9 @ 87-90% 5RM rest :30s between each set

One Arm DB/KB Row (4 heavy sets of 12-15)

1. Hold at top for :02s + controlled eccentric

2. Between each set complete max effort push ups

Barbell High Pull (5 challenging/heavy sets of 8)

1. Between each set complete :10-20s Ring Support

*Scale with plank on rings :20-30s

Conditioning

Metcon (Time)

3 Rounds

500M Row

20 Russian KBS @ 2/1.5p

10 Burpees

Rest 1:00

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