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Wednesday 070517

CrossFit Buffalo – CrossFit

Warm-up

8 minutes

Cossack squats x 10 each leg

Face pulls x 10 (Crossover Symmetry)

Sky reaches x 10 each arm

Back squat x 7

Weightlifting

Back Squat (2×1 @ same weight used last week)

After last single:

Take 2×10 @ 62-67% of weight used

KB Upright Row (Single Arm) (3 heavy sets of 8-10 on each arm)

control eccentric for :03s each rep

Accessory Work

3 rounds

Side planks with rotation x 10-15

Reverse snow angels x 10-20

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes:

One arm KB overhead squats x5 reps each armat challenging weight

25x Double unders

One arm KB Clean x5 reps each arm

15x Sit Ups

One arm KB Front Rack Carry 50′ each arm

5x Box Jump 24/20

If you cant do OHS do One arm overhead walking lunge 10 steps for each arm

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