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Wednesday 122816

CrossFit Buffalo – CrossFit

Warm-up

Warm-up (No Measure)

6 Minutes:

Samson stretch x 5 each leg

Double kettlebell Sots press x 5

Scorpion stretch x 5 each leg

One arm thoracic bridge x 5 each arm

Weightlifting

Shoulder Press (3×1 @ 3RM)

Then take 1×10 @ 65-75% 3RM

Back Squat (4×2 @ 95% 3RM)

Then take 2×6 @ 82-85% 3RM, pause on 2 and 4

Gymnastics

Warm-up (No Measure)

3 rounds

Supinated hang x 30 seconds

Med ball push-ups x 15

Conditioning

Metcon (Time)

For time:

100 Double kettlebell front rack lunges 1.5/1

every drop 15 push-ups

For time:

100 Double kettlebell front rack lunges 1/.75

every drop 10 push-ups

For time:

100 Double kettlebell front rack lunges .75/.5

every drop 5 push-ups

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