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Wednesday 070616

CrossFit Buffalo – CrossFit

Warm-up (No Measure)

Crossover symmetry

2 rounds:

Samson stretch x 10 steps

One arm kettlebell sotts press x 5 each arm (light, focus on full extension)

Thruster x 8 (empty bar)

Barbell Option A

Rack to overhead (10:00 to Establish Heavy single, not max effort)

• Push Press + Push Jerk Overview

• Jerk from split + OH Lunge

All with empty bar

Accessory Work

Incline bench Y-raise (5×5 1116T, Rest 1:30 )

Beat swings (3×8-12)

Scale to active shoulder hang :10-:30 seconds

Conditioning

CFB Open 2016 W5 (AMRAP – Reps)

AMRAP 8 minutes:

5 Thrusters 95/65

3 Pull-ups

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