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Wednesday 101916

CrossFit Buffalo – CrossFit

Warm-up

2 rounds;

Inchworms x 5

Samson stretch x 10 per leg

Sky reaches x 10 per arm

Press from Split Warm-up;

5x Press from Split

5x Jerk from Split

5x Split Jerk

Weightlifting

Split Jerk (4 challenging sets of 3 )

Back Squat (Complete 8 rounds of the following;)

1. Every :30s (for 8 Rounds) 1 Back Squats @ 100% 5RM

2. After last round, take 70-75% 5RM for 1×10

Accessory Work

3 rounds

Support hold on Dip bars or parallel bars-30 seconds

Handstand pike hold 30 seconds (feet on box, hips piked)

Pike–ups x 10

Conditioning

Metcon (Time)

RX+

10 rounds for time:

5 Handstand push-ups

1 legless rope climb

RX

10 rounds for time:

5 Seated dumbbell or kettlebell press (sitting on box)

1 rope climb

Fitness

10 rounds for time:

5 Seated dumbbell or kettlebell press (sitting on box)

10 See-saw rows (alternating 5 per arm)

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