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Wednesday 113016

CrossFit Buffalo – CrossFit

Warm-up

6 Minutes:

Crab walks

See saw kettlebell Sotts press (Sky reaches if needed) x 5 each side

Wall facing squat x 5

Weightlifting

Shoulder Press (5×3 @ 100% of best set from last week )

Back Squat (6×1 @ 90% 3RM)

1. Then, 2×5 @ 80% 3RM, pause on 2 and 4

Gymnastics

3 rounds

L-Hang x 10 seconds (Both knees tucked or each leg extended for 5 seconds

Tempo dips x 3 (5 second eccentric, 5 second hold at bottom)

Conditioning

Metcon (Time)

50′ Double kettlebell Overhead carry

10-9-8-7-6-5-4-3-2-1

RX+: Defecit Pushups off kettlebell handles

RX: Pushups

Fitness: Ring Push-ups

All completed in between each overhead carry, Go as heavy as you can manage for the walk

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