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Friday 011317

CrossFit Buffalo – CrossFit

Warm-up

6 Minutes:

Supinated hang

Lying PVC passthroughs (with weight if possible) x 10

Lateral plank walks x 10 each direction

Hang muscle snatch x 8

Barbell Option A

Power Snatch (3-5×1 @ 100% 3RM )

Snatch Pull (3×3 @ 105-110% of best snatch )

BB Option C – “Straight Outta On Ramp”

Muscle Snatch Complex (Muscle Snatch + Power Snatch + OHS, 4 sets)

Snatch Pull (2×5 @ AK, challenging weight)

Gymnastics

3 rounds

L-sit on parallettes x 20 seconds

Planche push-ups x 8-12

Conditioning

Metcon (Time)

RX+

For time:

5 Legless Rope climbs

5 DL @ 325#/215#

8 T2B

4 Legless Rope climbs

4 DL @ 345#/230#

8 T2B

3 Legless Rope climbs

3 DL @ 365#/245#

8 T2B

2 Legless Rope climbs

2 DL @ 385#/260#

8 T2B

1 Legless Rope climb

1 DL @ 405#/275#

8 T2B

RX

For time:

5 Rope climbs

5 DL @ 220#/165#

15 Sit Ups

4 Rope climbs

4 DL @ 240#/180#

15 Sit Ups

3 Rope climbs

3 DL @ 260#/195#

15 Sit Ups

2 Rope climbs

2 DL @ 280#/210#

15 Sit Ups

1 Rope climb

1 DL @ 300#/225#

15 Sit Ups

Fitness

For time:

Row 20 Calories

10x KB Clean @ Challenging weight

12x Hanging Knee Raise

Row 17 Calories

10x KB Clean @ Challenging weight

12x Hanging Knee Raise

Row 14 Calories

10x KB Clean @ Challenging weight

12x Hanging Knee Raise

Row 11 Calories

10x KB Clean @ Challenging weight

12x Hanging Knee Raise

Row 8 Calories

10x KB Clean @ Challenging weight

12x Hanging Knee Raise

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