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Tuesday 110816

CrossFit Buffalo – CrossFit

Warm-up

Warm-up (No Measure)

6 Minutes :

10 behind back pvc heel touches

Windmill stretch x 10 each leg

Ring rows x 8

Supinated hang 20 seconds

Weightlifting

Deadlift (3-4×6-8 @ 90% 5RM )

Accessory Work

Warm-up (No Measure)

(A.) Hamstring/Core Accessory Work, 3 Rounds :

1. 12x Banded Hamstring Curls

2. 8x one arm kettlebell sit-ups (each arm), Anchor feet, hold kettlebell with extended arm

3. :45s Side Plank + weight if possible (each side)

(B.) Pull Up Work, 3 Rounds:

1. 12x Banded Face Pulls, hold for :02s at top of each rep

2. Renegade rows 3 each arm

3. 10x Scapular pull-ups

Metcon (Time)

2 Options:

(A.)

For time:

Load deadlift bar with bodyweight, and with an overhand grip accumulate 3:00 standing static deadlift hold. Everytime you drop the bar do 10 bar over burpees

(B.)

For Time

3 Rounds

8x Bodyweight DL

10x Over Bar Burpees

Rest :30s

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