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Wednesday 071316

CrossFit Buffalo – CrossFit

Warm-up

2 Rounds

5x Single KB Waiter Squat

5x One Arm Bottoms Up KB Press

:20s HS Hold

5x Cossack Squats

Weightlifting

Split Jerk (5×2-3 Reps @ 50-70%)

1. Spend first 5:00 going over foot positioning

Back Squat (5-6×4, pause on 2 and 4 @ 90% 8RM)

Accessory Work

Ring Rows (1116T, 6×8-10, Rest 1:00 between each)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes for quality:

Double kettlebell suitcase deadlift x 8

Farmer carry 100 feet

Double kettlebell push-ups x 10

Farmer carry 100 feet

Ring rows x 8

30 double unders

V-ups or Tuck crunches x 10

Recommended mens 2 pood

Recommended womens 1.5 pood

But go heavier or lighter off feel

Use same weight throughout

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