Call Us: 716.601.7300

Monday 062617

CrossFit Buffalo – CrossFit

Warm-up

8 Minutes

Crossover symmetry Rows (knee level anchor) x 10

Cossack squats x 10 per leg

Ring rows (pronated hang to supinated at top) x 10

Back squat x 7

Weightlifting

Back Squat (1×2-3 @ 3RM from two weeks ago +5-10#)

Then take 2×10 @ 60-65% of weight used

NOTE – Remember the 3RM established two weeks ago shoud NOT have been max effort. If you did go max, use 90-95% of what you hit.

Barbell Upright Row (4 heavy sets of 6-12 )

Between each set complete 8-12x Double DB curls @ challenging weight

Rest 1:15 between each round

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

Strict Pull-ups x 5

One arm kettlebell front squat right x 7

Strict Chin-ups x 5

One arm kettlebell front squat left x 7

Double unders x 14

Leave a Reply

*

captcha

Please enter the CAPTCHA text