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Friday 081916

CrossFit Buffalo – CrossFit

Warm-up

2 rounds:


PVC passthrough


Supinated hang x 30 seconds 


PVC Wall facing overhead squat x 5 SLOW


Cossack squat x 5 each leg


Barbell warm-up:


Hang Muscle snatch x 5


Power Snatch x 5


Overhead squat x 5


Deadhang Snatch x 5

Barbell Option A

Power Snatch Complex (1 Psnatch (FL) + 1 DH Snatch + 1 Snatch (FL))

1. 4 Challenging sets, not max effort, around 70-75% range, the focus is on perfect reps

Step ups (3×10 @ 15-25% 1RM Back Squat (each leg) )

Barbell Option B

Double kettlebell High pulls (4 heavy sets of 8)

1. Focus on upper back engagement

Step ups (3×8-10 @ 15-20% 1RM Back Squat (each leg) )

BB Option C – “Straight Outta On Ramp”

Power Snatch (work to 3 heavy/chellenging sets of 3 all from BK )

Double kettlebell front rack lunges (4 heavy sets of 6 )

1. Scale with farmer lunges at an increased weight from last week 3

Accessory Work

Side plank twists 3×10 each side


Partner Glute ham raise or Nordic Hamstring curls 3 x 5

Conditioning

Metcon (Time)

RX+

For time:


21-15-9 reps


Overhead squat 115/105


CTB Pull-ups

RX

For time:


21-15-9 reps


Overhead squat 95/65


Pull-ups

Fitness

For time:


21-15-9 reps


DKB Front squat 1/.75 pood 


Calorie Row

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