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Friday 042817

CrossFit Buffalo – CrossFit

Warm-up

2 rounds:

Elbow to instep x 5 each leg

PVC passthroughs

Muscle snatch x 7

Overhead squat hold x 20-30 seconds

2 rounds:

Side planks with rotation x 8-12

V-ups or tuck crunches x 8-12

Barbell Option A

o 1x Drop Snatch + 2x FGSB, 2 light sets

Snatch (3×2 @ 78-82% 2RM from 2 weeks ago )

Barbell Option B

1 Arm DB/KB Snatch (4×9 each arm, try to use same weight as last week)

– After each set complete 10x 1 Arm DB/KB Squat, each arm

– Rest 1:30 between each set

BB Option C – “Straight Outta On Ramp”

Muscle Snatch (5 heavy sets of 2, rest 1:15 between each set )

After last set;

o OH Hold w/ hands in snatch position 2x:40s

Gymnastics

3 rounds

Hinge ring rows x 5-10 (Pause at top)

Back extensions x 10

Conditioning

Metcon (Time)

RX+

For time:

15-12-9-6

One arm jerk right arm 1.5/1

Row for calories

One arm push jerk left arm 1.5/1

Burpees

RX

15-12-9-6

One arm jerk right arm 1/.75

Row for calories

One arm push jerk left arm 1/.75

Burpees

Fitness

15-12-9-6

One arm jerk right arm .75/.5

Row for calories

One arm push jerk left arm .75/.5

Burpees

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