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Wednesday 021517

CrossFit Buffalo – CrossFit

Warm-up

2 rounds

Crab walks

Wall facing squats x 5

One arm kettlbell bottoms up hold x 20 seconds each arm

Weightlifting

Back Squat (2×1 @ 85% 1RM)

Then 2×5 @ 68-75% 1RM

Gymnastics

3 rounds

L-sit t shoulder stand x 1-3 reps

OR

L-sit 10 seconds, Tripod to headstand x 3-5 reps

Conditioning

Metcon (AMRAP – Reps)

RX+

Death by: 20:00

Power cleans 185/135

Handstand Push-ups

RX

Death by: 20:00

Power cleans 155/105

Hand release push-ups

Fitness

Death by: 20:00

Power cleans 115/85

Push-ups or Ring push-ups

1st minute 1 rep EACH, 2nd minute 2 reps EACH…

When you fail to complete required reps start back at one rep each again and work back up for total of 20 minutes. Repeat this cycle as needed.

Cash Out (Optional)

3 rounds

Jefferson curl x 10 LIGHT OR NO WEIGHT. KEEP THESE SLOW

One arm planks x 10-20 seconds each side (elbow not extended arm)

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