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Wednesday 092816

CrossFit Buffalo – CrossFit

Warm-up

2 rounds

Crab walks 30 feet

Reverse Samson walk x 10 steps

Sky reaches x 10 each arm

Wall facing squats x 5

Barbell warm up:

Shoulder press x 5

Back squat x 5

Overhead step back lunge x 3 per leg

Back squat x 5

Press from split x 5

Back squat x 5

Weightlifting

Press from the split (5 heavy sets of 6, rest 1:00 between each set)

1. Make sure foot positioning is PERFECT.

Back Squat (3×1 @ 100% 5RM )

1. After last set take 3×5 @ 75-80% 5RM, pause on rep 2 and 4, rest 1:00-1:40 between each downset

Accessory Work

3 rounds

– Reverse plank hold (advanced feet on box) 60 seconds

– Bottom Dip Support :10s

– 8-10x Weighted Sit Ups

Conditioning

Metcon (Time)

RX+

For time: 10-9-8-7-6-5-4-3-2-1 reps of

225/155 pound Supinated grip deadlift

Ring dips

1.5/1 pood Double kettlebell front squats

RX

For time: 10-9-8-7-6-5-4-3-2-1 reps of

185/125 pound Supinated grip deadlift

Ring push-ups

1.25/.75 pood Double kettlebell front squats

Fitness

For time: 10-9-8-7-6-5-4-3-2-1 reps of

135/95 pound Supinated grip deadlift

Push-ups

1/.5 pood Double kettlebell front squats

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