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Tuesday 101116

CrossFit Buffalo – CrossFit

Warm-up

1000M Row/Run

Crossover Symmetry

2 rounds

5x Sumo Inchworms

10x High lateral Step Ups

10x Kossack Squats

Jacked and Tan

Deficit DL (5×2 @ 95-110% 5RM (standing on 2-4” plates))

Back extension (3×8 + weight (weight vest, barbell etc))

o Between each set complete 3/fail 1 Arm DB Press each arm

Incline DB Press (4 heavy sets of 12 )

o Between each set complete 20x bent over reverse flys

Conditioning

Metcon (Time)

o 3 Rounds

 100M Farmer Carry w/ 72/55# in each hand

 8 Box Jumps @ 30/24”

 8 Strict Press w/ 33/26# KB in each hand

 8 OHS w/ 33/26# KB in each hand

 200M Run

 Rest 2:00

*Scale OHS w/ Double KB Front Squats

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