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Friday 040717

CrossFit Buffalo – CrossFit

Warm-up

Row 400 meters

2 rounds:

Supinated hang x 20-30 seconds

PVC passthroughs (weighted if possible)

Wall facing squat x 5

2 rounds:

Superman hold x 20-30 seconds

Face-up GHD plank hold x 20 seconds

Barbell Option A

Power Snatch Complex (2 Psn + 3 OHS, 4 heavy sets )

Barbell Option B

1 Arm DB/KB Snatch (4×4 1 Arm Snatch, heavier than last week)

After each set complete 6x 1 Arm DB/KB Squat (each arm)

Rest 1:00 between each set

BB Option C – “Straight Outta On Ramp”

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

Gymnastics

3 rounds

Back extension x 12 (add weight if needed)

Chin hold x 20 second +10 second eccentric

Conditioning

Metcon (AMRAP – Reps)

Four 2 minute rounds:

Row 250 meters

Max reps overhead squat

Rest 1 minute between rounds

RxPlus:135/95

Rx:95/65

Fitness: Double kettlebell front squat

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