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Tuesday 112916

CrossFit Buffalo – CrossFit

Warm-up

6 minutes:

Windmills x 5 each leg

Kettlebell good mornings x 8

Inchworm walk outs x 5 (hold 3 seconds in extended position)

Weightlifting

Deadlift (5×1 @ 5RM, then 2×8 @ 80% 5RM )

1. These should all be completed with a traditional style deadlift, unless athlete tested 5RM w/ sumo style.

Good Mornings (4 heavy sets of 8)

1. Between each set complete 2x high box jumps or 2x Squat Jumps

Accessory Work

3 rounds

o 6-10x KB Upright Row, 1 in each hand

o :30-1:00 Ring Plank + weight

o 5 Beat Swings + 5 Scapular Pull Ups

Conditioning

Metcon (Time)

RX+

For time:

150 Russian Kettlebell swings 2/1.5

Everytime you set the bell down do 3 rope climbs

RX

For time:

150 Russian Kettlebell swings 1.5/1

Everytime you set the bell down do 2 rope climbs

Fitness

For time:

150 Russian Kettlebell swings 1/.75

Everytime you set the bell down do 1 rope climb or ten burpees

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