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CrossFit Buffalo – CrossFit

Warm-up

2 rounds


Elbow to instep x 10 steps


Sky reaches x 10 each arm


Beat swings x 10

Weightlifting

Split Jerk Footwork drills, 5-8 minute walkthrough – Done all together with groups (BB A, B, and C)

• Draw lines on platforms

• 2×8 Press from Split

• 2×8 Jerk from Split

• 2x 1 Jerk + 3 OHLunge + 1 Jerk

• After warmup, allow 8:00 to build to one heavy split jerk

Split Jerk (8:00 to build to one heavy single )

Back Squat (4×4 pause on 2 and 4 @ 96-98% 8RM )

BB Option C – “Straight Outta On Ramp”

Back Squat (4×4 Pause on 2 and 4 @ 85% 8RM)

Gymnastics

2-4 rounds


Ring dips 5×3 (3 second lower, 1 second pause in bottom) sub ring push-ups


Handstand hold 30 seconds (wall facing)

Conditioning

Metcon (Time)

For time:


30 Pull-ups


Run 400 Meters


15 One arm kettlebell thrusters PER ARM partition as needed 1.5/1 pood


Run 800 Meters


15 One arm kettlebell thrusters PER ARM partition as needed 1.5/1 pood


Run 400 meters


30 pull-ups

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