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Wednesday 110916

CrossFit Buffalo – CrossFit

Warm-up

6:00 AMRAP, For Quality

:20s HS Hold (wall facing)

10x Lateral High Step Ups

10x Ring Push Ups

:20s Supinated Hang

Weightlifting

Overhead Work

1. Push Jerk + Split Jerk, work to 3 heavy sets, rest 1:30 between each set

o After last set take 40% of best set for 2×10 Strict Press, rest 1:00 between each

o Potentially go to failure on the second set

Back Squat (- Back Squat, 6×1 @ 96-100% 5RM)

1. Rest 1:10 between each set

2. After last set take 1×8 @ 85% 5RM

Gymnastics

3 rounds, rest as little as possible between each exercise;

45 degree plank hold :20 (wall climb halfway up to 45°)

L-sit :15

Conditioning

Metcon (Time)

RX+

3 rounds for time:

15x Double KB Thrusters @ 2/1.25

30x Double Unders

8x C2B Pull Ups

RX

3 Rounds for Time:

15x Double KB Thrusters @ 1.5/1

30x Double Unders/60x Single Unders

8x Pull Ups

Fitness

3 Rounds for Time

15x Double KB Thrusters @ 1/.5

10x Step Ups (5 Each Leg)

8x Ring Rows

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