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Wednesday 012517

CrossFit Buffalo – CrossFit

Warm-up

2 rounds:

One arm thoracic bridge x 5 each arm

Goblet squat x 10

Cossack squat x 5 each leg

Wall facing squat x 5

Weightlifting

Back Squat (2×2 @ 100% 3RM )

1. Then 1×6-8 @ 82% 3RM

Shoulder Press (3×4 @ 88-92% 3RM )

1. Then 1 Arm Strict Press

• 1×18 on each arm at light weight, :03s eccentric each rep

Gymnastics

3 rounds

Standing side bends x 10 each side

Parallette pass-through x 3 reps (5 second hold at each end range)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes: Partner style groups of 2-3

8 Deadlifts

Prowler push

2 Rope climbs

Prowler push

8 Deadlifts

Choose a Challenging deadlift weight you can maintain unbroken reps on.

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