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Friday 012717

CrossFit Buffalo – CrossFit

Warm-up

2 rounds:

Weighted pvc passthroughs

20 second supinated hang

Snatch pull x 5

Muscle snatch x 5

Barbell Option A

Power Snatch (4 Rounds of the following;)

o Power Snatch (FL) + 2 Snatch from AK, 4 challenging/heavy sets

Snatch Pull (Snatch Pull 2×5 @ 110-120% 1RM Snatch, Fl, Bk)

Barbell Option B

Muscle Snatch (3 challenging sets of 6 all from AK)

If mobility allows, add in 1 OHS after last rep

Snatch Pull (2×5 all from floor at challenging weight)

Focus on leading w/ chest!

Gymnastics

3 rounds

Shoulder stand on parallettes x 15 seconds

Max reps strict pull-ups, 5 second rest, max strict pull-ups

Conditioning

Metcon (Time)

For time:

10 Double kettlebell clean and jerks

20 Double unders

8 Double kettlebell clean and jerks

30 Double unders

6 Double kettlebell clean and jerks

40 Double unders

4 Double kettlebell clean and jerks

50 Double unders

2 Double kettlebell clean and jerks

60 Double unders

RxPlus: 2/1.5 pood

Rx: 1.5/1

Fitness: 1/.75

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