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Wednesday 041917

CrossFit Buffalo – CrossFit

Warm-up

2 rounds:


Walking lunges x 10


Lateral lunges x 5 per leg


Goblet squat hold x 30 seconds


2 rounds:


Back extensions hold x 30 seconds


Pike leg lifts x 10


Straddle pike lig lifts x 10

Weightlifting

Back Squat (2×2-4@ 80-84% 1RM)

Back Rack Lunge (4×4-6 (each leg) @ around 30-40% 1RM Back Squat)

Can opt for Farmer-style walking lunges if back rack is too uncomfortable

Rest 1:20 between each set

Accessory Work

Strict Press (BB) + DB Strict Press, 2-3 Rounds (Time pending)

• 2-4x Strict Press @ 100% 6RM

• Rest :20s

• 6/fail DB Standing Shoulder press @ challenging weight

• Rest 1:00

Conditioning – For Quality

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes


1 Arm Farmer Carry 75 feet each arm


Hollow hold 30 seconds


Weighted Lateral lunges 5 per leg alternating (goblet)


Turkish get-ups 5 per arm alternating

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