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Tuesday 122016

CrossFit Buffalo – CrossFit

Warm-up

Warm-up (No Measure)

6 minutes:

10 alternating arm one arm kettlebell sumo deadlift x 10

20 second handstand hold

5 one arm ring rows each arm

Superman hold 20 seconds

Weightlifting

Deadlift (1×1 @ 100% 3RM )

1. Then 2×5 @ 80% 3RM

2. After last set of 5, complete Sumo Deadlift High Pull, with KB’s in each hand, 2 heavy sets of 8, rest 1:00 between each set

Push Press (5×3 @ 100-105% of heaviest set of 8 (last week))

1. Rest 1:20 between each set

Accessory Work

o 2-3 Rounds

 8x Bent over DB Row, :05s eccentric each rep

 8-12x Back Extensions, add weight if possible, hold at top for :01s each rep

 6x Incline “Y” Raise, hold at top for :03s each rep

Conditioning

Metcon (Time)

RxPlus

5 rounds for time:

Kettlebell Snatches 15 each arm 2/1.25

2 Legless rope climbs

30 Double unders

Rx

5 rounds for time:

Kettlebell Snatches 15 each arm 1.5/1

3 rope climbs

30 Double unders

Fitness

5 rounds for time:

Kettlebell Snatches 15 each arm

2 rope climbs

30 Double unders

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