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Wednesday 100516

CrossFit Buffalo – CrossFit


400m Run/500m Row

Crossover Symmetry

2 Rounds

Elbow to Instep x6

Inchworms x6

Lateral Lunge x6

Crab Position Hold, :20s


Pressing Drills (2 Press from Split + 2 Jerk from Split + 1 Jerk)

1. 4 challenging sets

2. Rest 1:00 between each set

Back Squat (4×2 @ 94-98% 5RM, pause on rep 1 if possible)

1. After last set, take 2×6 @ 85% 5RM, rest 1:30 between each set

Accessory Work

3 rounds

Cossack squats x 7 each leg with weight if possible (goblet)

Tuck hold 20-30 seconds


Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

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