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Friday 050517

CrossFit Buffalo – CrossFit

Warm-up

3 minutes light rowing

2 rounds

PVC passthroughs


Supinated hang x 20-30 seconds


German hang x 20-30 seconds (scale)


2 rounds:


Muscle snatch x 5-7


OHS x 5-7


FGSB x 5-7


Snatch x 3-5

Barbell Option A

2×5 FGSB @ light weight

Snatch (3×2 @ 80-85% 2RM, R 1:15)

Barbell Option B

1 Arm DB/KB Snatch (3×10 each arm, use same weight as last week )

• After each set complete 5x 1 Arm DB/KB Squat each arm, increase weight from past few weeks

• Pronated Hang :30s

• Rest 1:15 between each set

BB Option C – “Straight Outta On Ramp”

Muscle Snatch (3 heavy sets of 4-6 )

• Rest 1:15 between each set

• After last set; OH Hold w/ hands in snatch position 2x:40s

• If able, after :20s, go into bottom of OHS position for last :20s

Gymnastics

3 rounds

Front lever band pulldowns 


Strict Hanging knee raise x max reps

Conditioning

Metcon (No Measure)

Alt EMOM 12 minutes:


Row 10 calories 


Ring support or ring push up support hold x 30 seconds

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