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Tuesday 120616

CrossFit Buffalo – CrossFit

Warm-up

6:00 AMRAP

8x KB Goodmornings

5x 1 Arm Ring Rows

:20s Plank

:10s Side Plank ea.

Weightlifting

Sumo Deadlift (6×2-3 @ 100% of weight used two weeks ago)

Close grip bench press (4 heavy sets of 8 )

• between each set complete 5 Double kettlebell windmills each side

Accessory Work

3 rounds


8x Barbell Upright Row

:
30 second active pronated hang (pull scapula down and hold for entire hang)


12 x supinated grip bent over row

Conditioning

Metcon (Time)

RX+

3 rounds for time:


10 deadlifts 275/185


50 double unders



RX

3 rounds for time:


10 deadlifts 225/155


50 double unders or 100 single unders



Fitness

3 rounds for time:


10 deadlifts 155/105


50 Single unders

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