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Friday 060917

CrossFit Buffalo – CrossFit

Warm-up

AMRAP 8 minutes:

Shoulder taps (Plank position) x 10

Supinated hang x 20 seconds

Crossover symmetry 90/90 into Victory hold x 5-8

Muscle snatch+Drop snatch+ Overhead squat

Barbell Option A

Power Snatch Complex (2 Power Snatch + 2 Drop Snatch + 2 OHS)

– 4 heavy sets

– After last set;

 Accumulate 30x OHS w/ 20% 1RM Back Squat

Barbell Option B

Muscle Snatch Complex (2 Muscle Snatch + 2 Snatch Grip Push Press + 2 OHS)

4 challenging sets

BB Option C – “Straight Outta On Ramp”

Muscle Snatch (3-5x Muscle Snatch, 4 challenging sets )

Gymnastics

3 rounds

Alteranting KB/DB bench press x 10 each arm (Non working arm stays in locked out position)

Push-up to plank x 10-15 (focus on control not speed)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 3 minutes:

3 Power clean

6 burpees

12 double unders

Repeat for a total of four cycles. One minute rest between cycles.

RxPlus: 155/105

Rx: 135/95

Fitness: 95/65

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