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Wednesday 112316

CrossFit Buffalo – CrossFit

Warm-up

6 minutes

High lateral step-up x 5 each leg

One arm overhead walk 50 feet each arm

Goblet squat x 5 hold last rep for 10 seconds

Weightlifting

Shoulder Press (up to one challenging set of 6-8 reps)

Back Squat (4×1 @ 90% 3RM)

1. Then 2×4 @ 80% 3RM pause on 2 and 4

2. IF YOU DID NOT TEST 3RM LAST WEEK, Test 3RM

Gymnastics

3 rounds

20 second Ring support hold (Sub dip bar holds)

30 second Wall facing handstand hold

Conditioning

Metcon (Time)

RX+

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

Deadlift 155/105

Hang Power clean 155/105

Handstand push-ups

RX

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

Deadlift 135/95

Hang Power clean 135/95

Push jerks 135/95

Fitness

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

Deadlift 95/65

Hang Power clean 95/65

Push-jerks 95/65

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