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Friday 070116

CrossFit Buffalo – CrossFit

Warm-up

2 Rounds

10x Samson Stretch

:30s Supinated Hang

10x Double KBS

10x Beat Swings

Barbell Option A

Split Jerk Review

– 5:00 EMOM after review, 3 Jerks + 3 OH Lunge + 3 Jerks

Snatch (5 heavy singles, 90-100% of weight used last week)

Barbell Option B

Split Jerk Review – same as option A

Double KB Snatch (6 heavy sets of 8-12 reps, rest :30s between each)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

5 Pull Ups

10 Wall Balls

5 Burpee Box Jump Overs

20 DU/40 SU

100′ Farmer Carry R

100′ Farmer Carry L

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