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Wednesday 101216

CrossFit Buffalo – CrossFit

Warm-up

2 rounds

Samson stretch x 10 steps

Beat swings x 10

Cossack squats x 10 each leg

Barbell warm-up:

Push press x 5

Press from split x 5

Jerk from split x 5

Split jerk x 5

Weightlifting

Split Jerk Complex (1 Push Press + 1 Split Jerk)

10:00 to work to a max effort set

Back Squat (4×2 @ 100% of 5RM )

Conditioning

Metcon (Time)

RX+

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

Handstand push-ups

Chest to bar pull-ups

Bodyweight back squat

RX

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

Strict Double kettlebell press (Choose weight you could do unbroken set of 10)

Pull-ups

75% Bodyweight back squat

Fitness

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

Push-ups

Ring Rows

Goblet squat (Choose weight you could do unbroken set of 10)

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