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Wednesday 081716

CrossFit Buffalo – CrossFit

Warm-up

2 rounds:


Cossack squats x 10 each leg


Sky reaches x 10 each arm


Wall Facing Squats x 10


Crab walk x 30 feet

• 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

Weightlifting

Back Squat (2×6-8 @ 93-95% 8RM, Rest 2-3:00 between each set)

BB Option C – “Straight Outta On Ramp”

Back Squat (4×8 @ 87-92% 8RM)

Accessory Work

Tabata (8 cycles, 4 minutes total time)


Choose one:


Ring dips


Dips


Ring Push-ups


Push-ups

Conditioning

Metcon (Time)

Team WOD: Teams of 2


200 Meter Overhead carry


400 Meter Front rack carry


800 Meter Farmer carry


1 Mile Jog to cool down completed together

Choose the heaviest weight manageable by both partners for each carry.

Goal is to not let kettlebells ever touch the ground during whole carry. Trade off as needed.

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