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Wednesday 071217

CrossFit Buffalo – CrossFit

Warm-up

8 minutes

Cossack squats x 10 each leg

Ring rows x 10

Crossover symmetry pull-down x 10

Back squat x 5

Strength

Back Squat (3×1 @ same weight used last week)

2-3×10 @ 62-70% of weight used

Bent Over Row (4 challenging sets of 6-12 )

Can use a BB/2xDB

Rest 1:30 between each set. If you are using a barbell the goal should be around 75% 1RM clean

Gymnastics

Strict chest to bar Pull-ups 3×8-12 use band if needed or scale to Australian pull-ups

Conditioning

CFB 2017 Summer Open WOD 1 (Time)

Two rounds for time:

Run 400 Meters

15 Thrusters 95/65

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