Call Us: 716.601.7300

Friday 010617

CrossFit Buffalo – CrossFit

Warm-up

6 Minutes:

Elbow to instep x 5

One arm thoracic bridge x 5

Muscle snatch x5

Handstand hold x 20 seconds

Barbell Option A

Power Snatch (One heavy set of 3, alternate Fl, BK )

Snatch Grip Deadlift (2×8 @ 100-110% of best snatch )

Barbell Option B

Muscle Snatch (Msn + OHS, 4 heavy sets of 5-8 )

Snatch Grip Partial DL (to AK) (2×4-6, work on keeping perfect positions! )

Gymnastics

2-3 Rounds

Pike handstand leg lifts x 3 each leg (5 sec hold at top of each rep)

Side planks with rotation x 10 each side

Conditioning

Metcon (Time)

RX+

For time:

50-40-30-20-10 reps

Kettlebell Snatch (Divide reps between arms evenly) 2/1.5

GHD Sit-ups (25-20-15-10-5)

RX

For time:

50-40-30-20-10 reps

Kettlebell Snatch (Divide reps between arms evenly) 1.5/1

GHD Sit-Ups (8 each round)

Fitness

For time:

50-40-30-20-10 reps

Kettlebell Snatch (Divide reps between arms evenly) 1/.75

Sit Ups

Leave a Reply

*

captcha

Please enter the CAPTCHA text