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Friday 070816

CrossFit Buffalo – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

Elbow to instep x 10 steps

Supinated hang x 30 seconds

Muscle snatch+OHS x 5

Double kettlebell clean x 8

Barbell Option A

Snatch Complex (Snatch + OHS up to one heavy single (max effort))

Barbell Option B

Kettlebell Snatch (12:00 EMOM, 6 x KB Snatch each arm AHAP )

Gymnastics

Scapular pull-ups (6×8-10)

Front leaning rest (3×30 seconds)

Conditioning

Metcon (Time)

RxPlus

3 rounds for time:

2/1.25 pood Double kettlebell clean x 12

18/14 Ring Push-ups

40 Double unders

Rx

3 rounds for time:

1.5/1 pood Double kettlebell clean x 12

14/10 Ring Push-ups

40 Double unders or 80 single unders

Fitness

3 rounds for time:

1/.75 pood Double kettlebell clean x 12

12/8 Ring Push-ups

40 Single unders

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