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Tuesday 122716

CrossFit Buffalo – CrossFit

Warm-up

Warm-up (No Measure)

6 minutes:

Wide stance Inchworms x 5

Goblet squat x 10

Cossack squats x 5 each leg

30 second pronated hang

Weightlifting

Front Squat (2×2 @ 95-100% 3RM)

1. Then 2×6 @ 82-85% 3RM

Sumo Deadlift (4×5 @ 85-92% 3RM )

Then;

o 2×8 @ 65% 3RM, Rest 1:00

o 2×15 Double KB Swings AHAP, Rest :30s

Accessory Work

3 Rounds

o 8/fail 1 Arm DB Row each arm, AHAP

o :30s Hollow Hold + Max Effort Hollow Rocks

o 8x Ring Rows + Weight w/ controlled eccentric

Conditioning

Metcon (Time)

6 rounds for time:

30 foot handstand walk

2 rope climbs

5 Stone to shoulder

6 rounds for time:

30 second handstand hold

2 rope climbs

5 Stone to shoulder

6 rounds for time:

30 second Front leaning rest

Row 250 meters

5 Stone to shoulder

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