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Friday 052617

CrossFit Buffalo – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

Elbow to instep x 10 steps

Handstand hold x 20 seconds

Muscle snatch x 8

Suitcase carry x 75 feet each arm

Barbell Option A

o 3×8 FGSB w/ no weight, rest :20s between each set

Snatch (2-3×2 @ 90-92% 2RM, rest 1:45 between each set)

Barbell Option B

1 Arm DB/KB Snatch (6×5, rest :45s between each set)

Between each set complete 5x Jumping Lunges on each side, w/ DB’s held at shoulders

BB Option C – “Straight Outta On Ramp”

Muscle Snatch (1x Muscle Snatch + 3x Power Snatch, 4 heavy sets)

o Rest 1:15 between each set

 Then

• 2x:50s Double KB OH Hold, rest :20s between each set

Gymnastics

Warm-up (No Measure)

3 rounds:

Chin hold x 20-30 seconds

Bulgarian ring rows x 5-10

Conditioning

Metcon (Time)

Three rounds for time:

Row 250 meters

15 Burpees

10 push jerks

RxPlus:155/105

Rx: 135/95

Fitness: 95/65

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