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Friday 072216

CrossFit Buffalo – CrossFit

Warm-up

2 Rounds

10 Russian Swings

10 Hang Muscle Snatch

10 DH Snatch

:20s OHS hold

Barbell Option A

Power Snatch (2 Power Snatch (Fl, Bk) + 1 Snatch (Ak))

65-85% of best lift from last week, 3-4 sets

Double kettlebell front squat (4 heavy sets of 8 )

Barbell Option B

KB Snatch High Pull (4 heavy sets of 10 )

One Arm Waiter Squat (4 heavy sets of 4 each arm)

Accessory Work

Overhead Snatch Grip Shrug (5×10-12, 1114T, R:30-1:00)

Conditioning – For Quality

Metcon (AMRAP – Rounds and Reps)

*5m of Double Under Work

AMRAP 25m for Quality

12 KB Snatch R

12 KB Snatch L

:45s Supinated Hang

8 TGU (4 per arm

:45s of Jump Rope (DU practice/Single Under/DU/TU)

200m Walk Carrying KB (Athletes choice of carry style)

*Points of Performance:

1. Focus on hinging and staying explosibe with snatches.

2. Slow Deliberate transitions on TGU’s.

3. Stay relaxed with jump rope, hollow body position!

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