CrossFit Buffalo – CrossFit
10x Beat Swings OR Pronated Hang :20-:30s
10x Press from the Split
10x KB DL
1. Begin with a quick review of presses/jerks from the split. Focus on footwork and bending of the back knee and balance in the front foot!
2. Split Jerk 4 moderate sets of 3-5 reps, complete as a 5:00 EMOM
False Grip Hold/Chin Hold/Supinated Grip Australian Hold :20-:30s
Superman Hold :20-:30s
CFB Open W3 (2016) (Weight)
1 Rep Max DL;
No more than three attempts allowed at any given weight.