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Friday 041417

CrossFit Buffalo – CrossFit

Warm-up

2 rounds:

High step lateral lunges x 5 each leg

Supinated hang x 20 seconds

Superman hold x 20 seconds

Bottoms up kettlebell snatch from floor x 5 each arm

1 round:

Snatch grip deadlift x 7

Hang muscle snatch x 7

Overhead squat x 7

Snatch x 7

Barbell Option A

Snatch (Up to one heavy set of 2 )

Barbell Option B

1 Arm DB/KB Snatch (4×7 each arm, try to use smae weight as last week)

After each set complete 8x 1 Arm DB/KB Squat (Each arm)

Rest 1:30 between each set

BB Option C – “Straight Outta On Ramp”

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

Gymnastics

Three rounds:

False grip Pull-ups x 3 (2 second hold at top) Sub false grip rows

Shoulder rows x 10

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes:

Run 200 meters

5 Pull-ups

10 Push-ups

15 Squats

RxPlus: 20/15 pound vest

Rx: As written

Fitness: Jumping pull-ups, Box push-ups

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