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Wednesday 121416

CrossFit Buffalo – CrossFit

Warm-up

6 minutes


Bear crawls x 50 feet


See saw kettlebell overhead press x 5 each arm


Goblet squat x 10

Weightlifting

Strict Press Complex (4x Strict Press + 5x Push Press)

5 sets @ 100% of Strict Press Testing Number

Back Squat (3×1 @ 88-98% 3RM)

– Then 2×8 @ 70% 3RM, pause on 2, 4, 6, and 8

Gymnastics

3 rounds


Headstand to plank x 2 (5 sec HS then fall/push out into 5 second plank)

NOTE – If you can’t transition from one into the other hold headstand for 20 seconds then hold plank for 20 seconds


Standing planche raises with dumbells x 12


Hollow hold x 30 seconds

Conditioning

Metcon (Time)

RX+

Row 1000 Meters


100 Back squats 45/35

10 Legless rope climbs



RX

Row 1000 Meters


100 Air squats


10 Rope-climbs



Fitness

Row 1000 Meters


75 Air squats

5 Rope-climbs

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