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CrossFit Buffalo – CrossFit

Warm-up

2 rounds:


PVC series


Supinated hang 30 seconds


High step ups x 5 per leg


Barbell warm-up:


3 position Snatch grip deadsx5 (midshin,BK, AK)


Muscle snatchx5


Power snatchx5


Overhead squatx5


Deadhang snatchx5

Barbell Option A

Dead Hang Snatch (4 heavy sets of 3, not max effort (70-80%))

Bulgarian split squats (3×8 each leg @ 25% 1RM Back Squat)

Barbell Option B

Double KB Snatch (4 heavy sets of 6 )

Bulgarian split squats (3×8 each leg @ 18% 1RM Back Squat)

BB Option C – “Straight Outta On Ramp”

3 Position Snatches ((Power Snatch) + 1 OHS After last rep, 4x )

Above knee, below knee, floor

Bulgarian split squats (4 heavy sets of 6 each leg)

1. Hold KB’s at side, farmer style.

Accessory Work

Four rounds:


Hollow hold, 30 seconds


Partner glute ham raises, 5 reps

Conditioning

Metcon (AMRAP – Reps)

RxPlus

For time: 10-8-6-4-2 reps

Deadlift 60% 1 RM

Turkish Get-ups 2/1.25 pood

Rx

For time: 10-8-6-4-2 reps

Deadlift 60% 1 RM

Turkish Get-ups 1.5/1pood

Fitness

For time: 10-8-6-4-2 reps

Deadlift 60% 1 RM

Turkish Get-ups 1/.75pood

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