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Wednesday 082416

CrossFit Buffalo – CrossFit

Warm-up

2 rounds

Sky reaches x 10 each arm

Cossack squats x 10 each side

Wall facing squats x 10

Weightlifting

Weightlifting

o 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

Back Squat (Test 5RM Back Squat)

Accessory Work

3 rounds

Hand release push-ups, 10 reps STRICT

Pistol squats, 10 reps (5 per leg alternating

Conditioning – For Quality

Metcon (Weight)

20 Rounds, Ascending Weights, Teams of Two (each partner does 10 rounds)

100′ Prowler Push

REST AS NEEDED between each.

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