Call Us: 716.601.7300

Friday 080516

CrossFit Buffalo – CrossFit

Warm-up

General warm up:


PVC passthrough series


Reverse walking lunges x 10


Sky reaches in squat x 10 per arm


Barbell warm up:

Technique work with coach


Hang muscle snatch 


Power Snatch


Overhead squat


Deadhang Snatch

Barbell Option A

Snatch (4 heavy/challenging sets of 2 all from BK)

1. About 75% of 1RM, focus should be on perfect reps

Step ups (3×8 each leg @ 15-25% 1RM Back Squat )

Barbell Option B

Double KB Snatch (4 sets,4x DKB Snatch + 4x DKB OHS (to best range) )

1. If too limited in ROM for DKB OHS, complete;

6x Double KB Snatch + 5 Squat Jumps , 4 sets

Step ups (3×8 each leg @ 15-25% 1RM Back Squat )

BB Option C – “Straight Outta On Ramp”

Power Snatch Overhead squat complex

1. Complete 1 Power Snatch from AK + 1 Power Snatch from BK + 1 OHS to best range of motion for 6 light working sets.

Step ups (3×8 each leg)

1. Use a box that allows you to push and balance efficiently through the lead leg.

2. Add weight if possible, and ideally the hip crease is BELOW the knee (below parallel), just like the bottom of the squat position.

Gymnastics

Wall climbs 4×3


Ring support 4×10-20 seconds

Conditioning

Metcon (Time)

RX+

For time:

21-15-9 reps


Kettlebell snatches each arm 2/1.25


Pistol squats
 (alternating)

2 x Double unders

RX

For time:

21-15-9 reps


Kettlebell snatches each arm 1.5/1


Tactical lunges 1.5/1
 (alternating)

2 x Double unders or single unders

Fitness

For time:

21-15-9 reps

Kettlebell snatches each arm 1/.75


Goblet lunges
 (alternating)

2 x Double unders or single unders

Leave a Reply

*

captcha

Please enter the CAPTCHA text