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Friday 081216

CrossFit Buffalo – CrossFit

Warm-up

General warm-up: 2 rounds

PVC passthrough series

Supinated hang 30 seconds

Reverse lunges x 10 steps

Barbell warm-up:

Muscle snatch x 5

Overhead squat x 5

Power snatch x 5

Garbage snatch balance x 5

Deadhang snatch x 5

Barbell Option A

3 Position Snatches (4 challenging sets, not max effort (70% 1RM range))

Above knee, below knee, floor

Back rack reverse lunge (4×3 (each leg) @ 45% 1RM Back Squat)

Barbell Option B

Double KB Snatch (5 heavy sets of 8 )

Double KB Reverse Lunge (4×3 each leg, heavy)

BB Option C – “Straight Outta On Ramp”

Power Snatch (Complete 4 challenging sets of 3 )

1. Focus should be on smooth movement, not heavy weight.

2. Try to change positions, (i.e. instead of AK like we have been, lets move to BK, or if you have been going from BK, lets try from the floor.)

Farmer Lunges/Farmer Step Ups (4 heavy sets of 10 (5 each leg) )

Gymnastics

3 rounds

Superman holds 30 seconds (tight positions! Feet pressed together, thumbs towards ceiling, elbows locked, head neutral)

Front leaning rest 30 seconds (turn fingers out if wrist flexibility is limiting, focus on getting forward as far as possible)

Conditioning

Metcon (Time)

RX+

For time:

10 Power snatch 135/95

10 GHD Sit Ups

8 Power snatch 135/95

10 GHD Sit Ups

6 Power snatch 135/95

10 GHD Sit Ups

4 Power snatch 135/95

10 GHD Sit Ups

2 Power Snatch 135/95

10 GHD Sit Ups

RX

For time:

10 Power snatch 135/95

30 Sit-ups

8 Power snatch 135/95

25 Sit-ups

6 Power snatch 135/95

20 Sit-ups

4 Power snatch 135/95

15 Sit-ups

2 Power Snatch 135/95

10 Sit-ups

Fitness

For Time

10 1 Arm KB Snatch (each arm)

30 Sit Ups

8 1 Arm KB Snatch (each arm)

25 Sit Ups

6 1 Arm KB Snatch (each arm)

20 Sit Ups

4 1 Arm KB Snatch (each arm)

15 Sit Ups

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