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Friday 090916

CrossFit Buffalo – CrossFit

Warm-up

400M Run

Crossover Symmetry

2 Rounds

8 Lateral High Box Step Ups

8 Reverse Lunges

:20s Plank

:20s Supinated Hang

Barbell Option A

Snatch (5 heavy sets of 3, all from BK, no Hook grip)

Step ups (4×6 each leg, rest 1:00 after both completed )

1. All at 20% 1RM Back Squat

Barbell Option B

Double KB Snatch (6 heavy sets of 8, rest :45s between each)

Step ups (4×5 ea. leg, R 1:00 after both complete)

1. All at 16% 1RM Back Squat

BB Option C – “Straight Outta On Ramp”

Power Snatch (4×2 (FL, BK) work to a challenging set)

Step ups (5×4 each leg, R :45s after both legs completed)

1. All at 16-25% 5RM Back Squat

Conditioning

Metcon (Time)

5 Rounds

3 Power Cleans @ 75% 1RM

12 Russian KBS @ 2p/1.5

8 Burpees

Rest 1:00 between each Round

RX+ Option must do American Style swings

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