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Wednesday 102616

CrossFit Buffalo – CrossFit

Warm-up

Group Warm Up

4:00 for Quality

– 6x Ring Push Ups

– 6x Crossover Symmetry Rows/Ring Rows, hold at chest for :01s

– 1x 200′ Jog (length of gym)

– :20s Plank

Weightlifting

Garcia Jerks (5 sets of 3, rest :45s between each set)

1. This should be an extension of warm up, around 50% 1RM heaviest overhead movement

Back Squat (5-7×2 @ 95-100% 5RM, rest 1:20 between each set)

Gymnastics

3 rounds, rest as little as possible between exercises


Pike handstand leg raises, 5 per leg alternating (2 second hold at top)


Front leaning rest, 30 seconds

Conditioning

Metcon (Time)

For time:

50 One arm kettlebell thrusters right arm


50 One arm kettlebell thrusters left arm

Switch arms as needed-If you set the bell down (if the bell touches the ground) complete 5 burpees

RxPlus-1.5/1.25


Rx-1.25/1


Fitness-1/.75

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