Call Us: 716.601.7300

Wednesday 091416

CrossFit Buffalo – CrossFit

Warm-up

2 rounds

Sky reaches x 10 each arm

Shoulder tap x 10 each arm, push up in between each if possible

Jump rope 30 seconds

Barbell warm up:

5 Strict press

5 back squats

5 press from split

5 back squats

5 Jerks from split

5 back squats

5 Split jerks

Weightlifting

Split Jerk Technique Work (1 Jerk + 3 OH Lunge + 1 Jerk, 4 challenging sets )

1. Rest :45-1:00 between each

Back Squat (3×3 @ 90% 5RM, then take 2×8 @ 78% 5RM)

Accessory Work

3 rounds

Kettlebell see-saw floor press x 5-7 each arm

Dip hold x 20-30 seconds (rings or p-bars. Low hold not support)

Conditioning

Metcon (AMRAP – Rounds and Reps)

RX+

AMRAP 20 minutes:

5 Toes to bar

10 Push jerks 135/95

15 Air squats

20 Double-Unders

RX

AMRAP 20 minutes:

5 Toes to bar

10 Push jerks 95/65

15 Air squats

20 Double-Unders

Fitness

AMRAP 20 minutes:

5 Hanging knee raises

10 Push jerks 65/45

15 Air squats

20 Single Unders/5-10 DU’s

Leave a Reply

*

captcha

Please enter the CAPTCHA text