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Tuesday 112216

CrossFit Buffalo – CrossFit

Warm-up

6 minutes

Windmills x 5-8 each arm (style of choice, weight overhead, weight low, PVC)

Gorilla walks x 30 feet

Front leaning rest 20 seconds

Weightlifting

Sumo Deadlift (4 challenging sets of 4-6, not max effort)

o Between each work set complete 10x V-Ups + 2x Box Jumps

Close grip bench press (4 challenging sets of 2, push the limits )

o Between each set complete;

 RX+/RX 3-5 Pull Ups

 Fitness 6-8 Ring Rows w/ :02s Pause at top + :05s eccentric

Accessory Work

3 Rounds

o 6x Upright Row, heavier than last week

o Ring Hold (hold at top of Ring Row :10-:15s)

o 5x Scapular Depressions + 2 Eccentric Dips

o Rest 1:00

Conditioning – For Quality

Metcon (Weight)

1 RM Turkish get-up (If you can go heavier than the 124 pound kettlebell use a barbell)

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