CrossFit Buffalo – CrossFit
6x Elbow to Instep (each leg)
:20s supinated hang
Jacked and Tan
2×6 @ 77% 1RM (or 2×6 challenging but fast sets)
2×4 @ 82% 1RM (or 2×4, rep 4 should be slowish)
2×3 @ 87% 1RM (or 2×3, rep 2/3 should be a challenge or slow)
2×2 @ 90% 1RM (or 2×2, rep one should be explosive, rep two should be grind
2×1 @ 93% 1RM as explosive as possible
* after last set complete one max effort set of push ups
* Between each set complete 10x Bent over reverse flies
Chin-ups (4×4-8 reps + weight)
Between each set, complete 5 Double KB Strict Press + :10s hold after last rep. Rest 2:00.
Ring Dips (3×8-10 + :08s ring support after last rep)
Between each set complete 12x Barbell High Pulls at a manageable weight, each rep should be fast during the lift (concentric) and slow during the lower (eccentric).