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Friday 091616

CrossFit Buffalo – CrossFit

Warm-up

2 rounds

Passthroughs x 10

Elbow to instep x 10 steps

Supinated hang x 30

Barbell warm-up:

Snatch grip dead x 7

Muscle snatch x 7

Overhead squat x 7

Deadhang snatch x 7

Barbell Option A

Snatch Complex (2 Snatch DL + 2 DH Snatch, 4 challenging/heavy set)

Step ups (4×8 each leg, rest 1:00 after both legs completed )

1. All completed at 20% 1RM Back Squat

Barbell Option B

Snatch Grip Deadlift (3 heavy sets of 6 )

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

1. All completed at 18% 1RM Back Squat

BB Option C – “Straight Outta On Ramp”

Power Snatch Complex (1 Power Snatch + 3 OHS, 4 challenging/work sets)

Step ups (5×5 each leg, rest :45s between each set)

1. 18-28% 5RM Back Squat

Accessory Work

3 rounds

Superman hold x 30 seconds

Side planks with twist x 10 each side

Conditioning

Metcon (Time)

RX+:

For time:

5 Power snatches 155/105

Run 100 meters with 20/16 pound med ball

4 Power snatches 155/105

Run 100 meters with 20/16 pound med ball

3 Power snatches 155/105

Run 100 meters with 20/16 pound med ball

2 Power snatches 155/105

Run 100 meters with 20/16 pound med ball

1 Power snatches 155/105

Run 100 meters with 20/16 pound med ball

RX:

For time:

5 Power snatches 135/95

Run 100 meters with 20/16 pound med ball

4 Power snatches 135/95

Run 100 meters with 20/16 pound med ball

3 Power snatches

Run 100 meters with 20/16 pound med ball

2 Power snatches 135/95

Run 100 meters with 20/16 pound med ball

1 Power snatches 135/95

Run 100 meters with 20/16 pound med ball

Fitness:

For time:

5 Hang Power snatches

Run 100 meters

4 Hang Power snatches

Run 100 meters

3 Hang Power snatches

Run 100 meters

2 Hang Power snatches

Run 100 meters

1 Hang Power snatches

Run 100 meters

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