Call Us: 716.601.7300

Wednesday 092116

CrossFit Buffalo – CrossFit

Warm-up

2 rounds


Samson stretch


Cossack squats


Wall facing squats


Barbell warm-up:


Strict press
Back squat x 3 (Pause in bottom for 3 seconds)


Press from split


Back squat x 3 (Pause in bottom for 3 seconds)


Jerk from split


Back squat x 3 (Pause in bottom for 3 seconds)

Weightlifting

Split Jerk Complex (Jerk from Split, 4 challenging sets of 6-8)

1. Rest :45-1:00 between each set

Back Squat (4×2 @ 90% 5RM, pause on rep 1 )

1. After last double, take 2×6 @ 82% 5RM, rest 1:30 between each set

Accessory Work

3 rounds of:


Close stance squats holding kettlebell x 10 reps (Strive to keep knees and feet together but widen stance a bit if needed to get full range)


Jump rope practice for 1 minute


one legged calf raise on 45# pound bumper 10-15 reps per leg

Conditioning

Metcon (AMRAP – Rounds and Reps)

RX+

AMRAP 12 minutes:


185/125 pound power clean x 1


5x Strict Handstand push-ups


10 Tactical lunges (5 per leg) 1.5/1 pood



RX

AMRAP 12 minutes:


155/105 pound power clean x 1


5x Handstand push-ups


10 Tactical lunges (5 per leg) 1.5/1 pood



Fitness

AMRAP 12 minutes:


Hang power clean x 3 reps (Challenging weight)


5 Double kettlebell press 1/.75 pood (can push press if needed)


10 Goblet step back lunges (5 per leg) 1/.75 pood

Leave a Reply

*

captcha

Please enter the CAPTCHA text