Call Us: 716.601.7300

Friday 033117

CrossFit Buffalo – CrossFit

Warm-up

2 rounds:


Weighted PVC passthroughs


Overhead mobility drill x 10


2 rounds:


Muscle snatch x 5


Power snatch x 5

Barbell Option A

Snatch Complex (1x Msn + 1x Psn + 1x Sn, 4 challenging sets, BK)

Barbell Option B

1 Arm DB/KB Snatch (4×6 (each arm) , heavier than last week, all BK)

After each set complete 4x 1 Arm DB/KB Squat (Each arm)

BB Option C – “Straight Outta On Ramp”

Muscle Snatch (4×3-6 + 2 OHS to best range, 4 sets )

Gymnastics

3 rounds


Ring support x 10-20 sec


Supinated hang x 30 sec

Conditioning

Metcon (5 Rounds for time)

5x500M Row

Rest 2:00 between each 500, descend paces (get faster each 500)

Leave a Reply

*

captcha

Please enter the CAPTCHA text