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Tuesday 052317

CrossFit Buffalo – CrossFit


Warm-up (No Measure)

Jog 400 meters

2 Rounds:

10 Russian swings

10 Ring rows

30 second handstand hold

10 suitcase deadlifts each arm

2 rounds:

Deadbugs x 10 each side

Alt. arm leg superman x 10 each side


Deadlift (4×3 @ 85-87% 1RM, R1:20 between each set )

Shoulder Press (3 Rounds of the following )

o 4x @ 105% 6RM

o Rest :45s

o 8/fail Double KB Push Press @ challenging weight

Accessory Work

3 rounds

o 6-10x Upright Barbell Row, control eccentric for :04s each rep

o Rest :20s

o 6-12x Bent Over DB Row to Hip, hold at hip for :02s, control eccentric for :04s each rep


Metcon (AMRAP – Reps)

5 Rounds for Reps:

:30s Max Rep Deadlifts

2:00 to complete 400M Run

1:00 Rest between each round

– The run must be completed in order for the deadlifts to count that round.

– NOTE: if a 2:00 400M Run is really pushing the pace, scale the distance!

RxPlus: 225/165

Rx: 185/125

Fitness: 135/95

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