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Wednesday 060717

CrossFit Buffalo – CrossFit

Warm-up

AMRAP 8 minutes:

Sky reaches x 10 each arm

Cossack squats x 5 each leg

Beat swings x 10

Barbell back squat x 6-8 reps (start with empty bar and build weight slightly to warm up for strength)

Weightlifting

Back Squat (Work up to 3 challenging sets of 8-10)

– Goal should be around 64-75%, rest 2:00 between each set

64% is the low end

75% is the high end, only to be attempted if you feel BULLETPROOF

Double KB Front Rack Lunge (3 challenging sets of 14 steps)

o Rest 1:40 between each set

Gymnastics

3 rounds

Ring push-up support hold x 30 seconds

Hollow hold x 30-45 seconds

Side planks with rotation x 10-15 per side

Conditioning

Metcon (AMRAP – Reps)

AMRAP 20 minutes:

Run 400 meters

Max reps unbroken Pull-Ups

Max reps unbroken Double KB snatch 1/.75p

Run 400 meters

Max reps unbroken Push-Ups

Max time Wall Facing HS Hold (every :30s on the wall counts as 1 rep)

Goal is continuous movement/effort. Run can be scaled to 200 meters. Pull-ups can be scaled to unbroken tempo jumping pull-ups. Push-ups can be scaled to box push-ups or max time push-up plank hold.

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