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CrossFit Buffalo – CrossFit

Warm-up

General: 2 rounds


Samson stretch x 10 steps


Pronated hang x 30 seconds


Wall facing squats with arms overhead, Don’t worry about depth, worry about upper back engagement


Beat swings x 10

Overhead Drills: should be done with all groups (BB A, B, and C)

• Push Jerk + Split Jerk Drills (should take about 5-8 minutes)

• Draw lines on platforms

• 2×8 Press from Split

• 2×8 Jerk from Split

• 2x 1 Jerk + 3 OHLunge + 1 Jerk

Weightlifting

Back Squat (3×6-8 @ 90-92% 8RM, rest 2:00 between each set)

BB Option C – “Straight Outta On Ramp”

Back Squat (4×8 @ 80-82% 8RM, rest 2:00 between each set)

1. If no 8RM was established, test 8RM in no more than 5 sets

Conditioning

Metcon (Time)

RX+

For time:

10-9-8-7-6-5-4-3-2-1 reps
 155/105 pound clean and jerk


In between each set do one round of “Cindy”

RX

For time:

10-9-8-7-6-5-4-3-2-1 reps
135/95 pound clean and jerk


In between each set do one round of “Cindy”

Fitness

For time:

10-9-8-7-6-5-4-3-2-1 reps
1/.75 pood Double kettlebell clean and jerk


In between each set do 15 burpees

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