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Friday 090216

CrossFit Buffalo – CrossFit

Warm-up

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

Power Snatch Complex (4 heavy sets of the complex below;)

1.2 Power Snatch + 2 Drop Snatch + 2 OHS

Bulgarian split squats (3×8 each leg, @ 27-30% 1RM Back Squat)

Barbell Option B

Double KB Snatch (6 heavy sets of 4, rest 1:00 between each set)

1. Ascend weight

Bulgarian split squats (3×8 each leg @ 20% 1RM Back Squat )

BB Option C – “Straight Outta On Ramp”

Power Snatch (4×3 all from BK, + 1 OHS after last rep )

Double KB Farmer Style Bulgarian Split Squats (4 heavy sets of 8 each leg )

Accessory Work

Double tabata:

Four minutes total time


Hollow hold


Superman hold


(Hollow hold 20 seconds, rest 10 seconds, superman hold 20 seconds, rest 10 seconds, Hollow hold 20…)

Conditioning

Metcon (Time)

Three Rounds For Time:


Run 800 meters


One arm Kettlebell Thruster 14 reps per arm

RX+; 1.5/1.25

RX; 1.25/1

Fitness; 1/.75

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