Call Us: 716.601.7300

Wednesday 062916

CrossFit Buffalo – CrossFit

Warm-up

2 Rounds:

5x Elbow to Instep

5x Cossack Squats

8x Goblet Squat w/ :02s pause at bottom of each rep

10x Muscle Clean

Weightlifting

Back Squat (10×3 @ 100% 8RM, rest 1:30-2:00 between each)

Accessory Work

5 Rounds

20-30s Handstand Hold

6-10 Scapular Pull ups with 3s hold at top

Conditioning

CFB Open WOD 4 (2016) (Time)

For Time:

100 Hang Power Cleans @ 95/65

*You CANNOT rest “in the pocket. Only in the front rack, standing with arms extended and hands on the bar.

*Everytime the bar is set down, athlete must run 200M (touch the real estate building) and back.

Leave a Reply

*

captcha

Please enter the CAPTCHA text