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Wednesday 020117

CrossFit Buffalo – CrossFit

Warm-up

2 rounds

Alternate sots press x 5 each arm

Beat swings x 10

Hip bridge march x 5 each leg

Reverse walking lunges x 10 each leg

Weightlifting

Back Squat (5-6×1 @ 92-100% 3RM )

Shoulder Press (3×5 @ 90% 3RM )

Then 1 Arm Strict Press (can be push press)

• 2×12 on each arm @ light weight rest :30s between each set

Gymnastics

3 rounds

Shoulder rows x 10 (Sub 90 degree flexed arm hang for 20 seconds)

Kick up drills-Practice kicking up to wall or partner. Try to avoid using wall or partner to stop you. Try to find your balance point.

Conditioning

Metcon (Time)

For time: 21-15-9 reps

Wall Balls

Toes to bar

Farmer walking lunges

RxPlus: 2/1.5 pood

Rx: 1.5/1pood

Fitness: 1/.75

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