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Friday 022417

CrossFit Buffalo – CrossFit

Warm-up

2 Rounds

5x Elbow to Instep (Each leg)

8x Reverse Lunges (Each leg)

5x Inchworms

:30s Supinated Hang

:20s Plank

Please keep in mind strength work is optional through the open, as we don’t necessarily know what will be thrown at us!

Barbell Option A

Snatch complex (3x Sn Grip Partial DL + 3x Snatch from AK, 4x)

Weight should be challenging, but not max effort.

Snatch Pull (3×5, all BK @ 100-120% 1RM Snatch )

Barbell Option B

Snatch complex (1x Snatch High Pull + 5x Power/Muscle Snatch, 4x)

Snatch Pull (3x Snatch Pulls (AK) + 5x Snatch Shrugs, 4x )

BB Option C – “Straight Outta On Ramp”

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

Snatch Pull (3x Snatch Pulls (AK) + 5x Snatch Shrugs, 4x )

Conditioning

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

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