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Friday 051217

CrossFit Buffalo – CrossFit

Warm-up

2 rounds:

Hang muscle snatch x 5

OHS x 5

FGSB x 5

Snatch x 5

2 rounds:

Hollow rocks x 10-20

One arm planks x 20 seconds per arm

Barbell Option A

o 2×8 FGSB w/ little/no weight on bar, rest :30s between each set

Snatch (4-5×1 @ 90% 2RM, rest :45s between each set )

Barbell Option B

1 Arm DB/KB Snatch (x6 1 arm DB Snatch from Floor, work to a heavy set)

– After each set complete 5x Walking DB Lunges (Each leg) + Supinated Hang :20s

– Rest 1:15 between each set

BB Option C – “Straight Outta On Ramp”

Muscle Snatch Complex (o Muscle Snatch + 2 Power Snatch, 3 heavy sets)

o Rest 1:15 between each set

 Then

• 2x:40s Double KB OH Hold (standing), rest :20s between each hold

Gymnastics

3 rounds

L-pull-ups x 5 (Scale to eccentric pull-ups)

Pistol squat x 5 each leg

Metcon (Time)

Rx+

For time: 21-15-9

Row for Calories

Thrusters 135/95

Rx:

For time: 21-15-9 reps

Row for calories

Thruster 95/65

Fitness

For Time: 21-15-9

Row for Calories

Thrusters 65/45 (can use 2 KB’s)

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