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Friday 021717

CrossFit Buffalo – CrossFit


2 rounds

Kettlebell arm bar 3 reps each arm. 10 second hold at top of each rep

Kettlebell Halos x 10 each direction

Overhead squat 5 reps pause at bottom of each rep

Barbell Option A

Power Snatch (4 challenging sets of the following;)

2 Power Snatch (fl, fl) + 2 DH Snatch

Snatch Pull (5x Snatch Pulls (BK) + 5x Snatch Shrugs, 4 heavy)

Barbell Option B

Muscle Snatch Complex (4 challenging sets of the following;)

3x Snatch High Pull + 3 Muscle Snatch/Power Snatch

Snatch Grip Shrugs (4 challenging sets of 8 )

BB Option C – “Straight Outta On Ramp”

Muscle Snatch (4 challenging sets of 3, all from BK)

Snatch Grip Shrugs (4 challenging sets of 8 )


3 Rounds

Supinated hang x 30 seconds

Pronated Ring rows x 10 reps


Metcon (AMRAP – Reps)

12 minutes

Odd Minutes: Max reps calories on rower with supinated grip

Even minutes: Max reps Turkish get-ups

RxPlus: 2/1.5 pood

Rx: 1.5/1

Fitness: 1/.75

Cash Out (Optional)

3 rounds

Dead bugs x 10 each side

Standing overhead side bends x 10 each side

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