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Friday 012017

CrossFit Buffalo – CrossFit

Warm-up

6 minutes

Weighted passthroughs x 5

Alternating one arm kettlebell high pull 3-5 each arm

One arm overhead walk 75 feet each arm

Muscle snatch x 8

Barbell Option A

Power Snatch (3×3 @ 90% 3RM )

Snatch Pull (2×5 @ 100% of 1RM Snatch, all from BK )

BB Option C – “Straight Outta On Ramp”

Muscle Snatch Complex (Muscle Snatch + 2 DH Power Snatch, 3 sets)

Snatch Pull (2×2-3 all from Floor, @ challenging weight )

Gymnastics

3 rounds

Partner Handstand hold 30 seconds (Practice kicking up to handstand. Use partner spot)

L-sit 15 seconds

Conditioning

Metcon (Time)

RX+

For time: 21-15-9 reps

Sumo deadlift high pull 115/75

Overhead squat 95/75

RX

For time: 21-15-9 reps

Sumo deadlift high pull 95/65

Overhead squat 95/65

Fitness

For time: 21-15-9 reps

Double kettlebell sumo deadlift high pull

Double kettlebell front squat

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