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Wednesday 122116

CrossFit Buffalo – CrossFit

Warm-up

Warm-up (No Measure)

6 Minutes:

Samson stretch x 5 each leg

Cossack squats x 5 each leg

Crab walk

Double kettlebell sotts press x 5-10 (Scale to see saw sotts press or sky reaches)

Weightlifting

Shoulder Press (Work to one heavy set of 3 )

Back Squat (2×2 @ 100% 3RM )

Then take 2×8 @ 75-80% 3RM

Gymnastics

Warm-up (No Measure)

3 Rounds:

Standing overhead side bends x 10 each side

Parallette passthroughs x 3 reps (5 second hold at each end range)

Conditioning

Metcon (Time)

For time: 21-15-9 reps

Back squat 185/125

Ring dips

For time: 21-15-9 reps

Back squat 135/95

Ring push-ups

For time: 21-15-9 reps

Back squat 95/65

Push-ups

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