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Wednesday 062216

CrossFit Buffalo – CrossFit

Warm-up

2 Rounds

6x Inchworms

10x Beat Swings OR Pronated Hang :20-:30s

10x Press from the Split

10x KB DL

Weightlifting

Split Jerk

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

Accessory Work

3-4 Rounds

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.

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