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Friday 042117

CrossFit Buffalo – CrossFit

Warm-up

2 Rounds:

Gorilla walks x 30 feet

PVC passthroughs x 10 (weighted if possible)

Supinated hang

Muscle snatch x 8

OHS x 8

Review:

FGSB

Barbell Option A

Garbage Snatch Balance (2 light sets of 8)

Power Snatch + Snatch (1Psn + 1Sn, 4x @ 70-75% 2RM from last week )

Barbell Option B

1 Arm DB/KB Snatch (4×8, try to use the same weight as last week, BK)

– After each set complete 9x 1 Arm DB/KB Squat, each arm

– Rest 1:30 between each set

BB Option C – “Straight Outta On Ramp”

Muscle Snatch (2 challenging sets of 5 )

Overhead Squat (2×5-8 to best range, if unable to;)

– Complete 2x:30s hold overhead w/ hands in snatch position

Conditioning

Metcon (Time)

20 minute cap

Rx:

For time:

30 Overhead squats 95/65

30 Chest to bar Pull-ups

30 Power snatch 95/65

30 Toes to bar

30 Sumo deadlift high pull 95/65

30 Air squats

30 Kettlebell swings x 1.5/1

Fitness:

For time:

30 Double kettlebell front squats 1/.75

30 Jumping Pull-ups

30 Double kettlebell snatch 1/.75

30 Hanging knee raises

30 Double kettlebell Sumo deadlift high pull 1/.75

30 Air squats

30 Kettlebell swings x 1/.75

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