Buffalo Creek CrossFit – CrossFit
Class Priority= S + WOD + Core
Competition = S2+ WOD+ Core
Strength (S)
Back Squat (Find a 1RM Back Squat)
Strength (S2)
Back Squat (1×5@70; 1×5@60; 1×3@85; 1×2@90;1×1@100)
Competitors stick to these numbers, you will test back squat in a couple weeks
Front Squat (1×4@65; 1×4@75; 1×4@80; 1×4@85)
WOD
Metcon (Time)
50 Thrusters for time:
lvl=65/45
Rx/+=95/65
Core
Tabata Plank (RX+ on rings up during :20/low push during :10)
Tabata Hollow Rocks
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