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Friday 060217

CrossFit Buffalo – CrossFit

Warm-up

2 rounds:

Elbow to instep x 5 each leg

Supinated hang x 30 seconds

Goblet squat x 10

Muscle snatch x 5

2 rounds:

Side plank crunches x 10 each side

Wolf Raises x 10 each leg

Barbell Option A

o 4×6 FGSB w/ no weight, rest :20s between each set

Power Snatch Complex (o Power Snatch + OHS 4×1, not max effort)

Barbell Option B

1 Arm DB/KB Snatch (4 challenging sets of 5 on each arm )

BB Option C – “Straight Outta On Ramp”

Muscle Snatch (4×5 all from AK)

o Then;

 3x:35s Double KB OH Hold, rest :20s between each set

Gymnastics

3 rounds

Low dip hold x 10-20

Diamond push-ups x 10-15

Conditioning

Metcon (Time)

RX+

6 rounds:

5 DB Squat Snatch (each arm) @ 70/55#

25 Double unders

– All DB Snatches must be from ground

RX

6 rounds:

5 DB/KB Power Snatches @ 55/45#

25 Double unders

– All DB snatches must be from ground

Fitness

6 rounds:

5 DB/KB Power Snatches @ 45/30#

25 Double unders

– All Snatches from hips

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