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Friday 021017

CrossFit Buffalo – CrossFit

Warm-up

2 rounds

One arm thoracic bridge x 10 each arm

Crab walks x 50 feet

3 position snatch grip deadlift x 5 cycles (Mid shin to BK, Mid shin to AK, Mid shin to high hang)

Barbell Option A

3 Position Snatches (3-4 Challenging sets )

Above knee, below knee, floor
Can be max effort if you feel up to it!!! (remember, max effort may be pretty light due to the 1RM back squat)

Snatch Shrugs (3×6 @ 100% 1RM)

Hold at DH and shrug (FEEL THE PUMP BABAAAAYYY)

Barbell Option B

Muscle Snatch Complex (3-4 Challenging sets of the below complex)

3 Muscle Snatch (BK) + 3OHS/3Power Snatch

Snatch Pull (4x Snatch Pull + 4x Snatch Shrug, 3 sets)

All completed at a challenging weight!

BB Option C – “Straight Outta On Ramp”

Muscle Snatch (3 challenging sets of 3-5 )

All from floor/BK, work on a proper bar path

Snatch Grip Deadlift (4 challenging sets of 6-8)

Focus on leading with the chest, as well as stopping right at the DH position

Gymnastics

3 rounds

Max reps dips

Rest 30 seconds

Max reps dips

(Scale to box dips if needed. You should be able to get min 8 reps on first set)

Rest 1:30 between each round

Conditioning

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Womens RX weight is 55#

Cash Out (Optional)

3 rounds

Tuck sit-ups x 10 (hold 2 secs top of each rep)

Arch-ups x 10 (hold 2 secs top of each rep)

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