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Wednesday 110216

CrossFit Buffalo – CrossFit

Warm-up

4 minutes

Elbow to instep x 10 steps

Sky reaches x 10 each arm OR 1 arm K bell sotts press x 10 each arm

Press from the split x 5

Weightlifting

Overhead Work (Push Press + Split Jerk (or push Jerk))

1. Work to 3 heavy/challenging sets

2. Between each set complete Double Overhead KB Carry, for 50′ as heavy as possible. Ascend weight through out push press + Jerk complex.

3. Rest 1:30 between each set

Back Squat (6×3 @ 90-92% 5RM)

1. Between each set complete 5-10x Superman Push-ups (at bottom of push-up extend arms forward and do superman hold for 2 seconds)

2. Rest 1:10 after push ups

Conditioning

Metcon (Time)

RX+

3 rounds: Rest 1 minute between rounds

30 Wall balls 20/16

20 Alternating 1 arm kettlebell snatch from floor 1.5/1

10 Ring pull-ups

RX

3 rounds: Rest 1 minute between rounds

30 Wall balls 20/14

20 Alternating 1 arm kettlebell snatch from floor 1/.75

10 Chin-ups

Fitness

3 rounds: Rest 1 minute between rounds

30 Wall balls 14/10

20 Alternating 1 arm kettlebell snatch from floor .75/.5

10 Supinated grip ring rows

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