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Friday 061617

CrossFit Buffalo – CrossFit

Warm-up

AMRAP 8 minutes:

One arm dumbbell snatch x 5 each arm alternating

Crossover symmetry incline press

One arm overhead walk 75 feet each arm

3 Position power snatch

Barbell Option A

3 Position Power Snatch (3 Position Power Snatch (AK, BK, FL), 4 heavy sets)

Barbell Option B

Double KB Snatch (4-6 heavy sets of 8-10)

BB Option C – “Straight Outta On Ramp”

3 Position Muscle/Power Snatch (4 challenging sets )

Gymnastics

Four Rounds

Feet elevated push-ups 20,24.or 30 inch box (Sub incline KB/DB press x 8-12)

One arm waiter press x 5-7

Double DB RDL x 8-12

Conditioning

Metcon (Time)

RxPlus

Ten rounds for time:

3 Clean and jerks 155/115

20 Double unders

Rx

Ten rounds for time:

3 Clean and jerks 135/95

10 Double unders

Fitness

Ten rounds for time:

3 Clean and jerks 95/65

30 Single Unders/20x Fish Jumps

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