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Friday 092316

CrossFit Buffalo – CrossFit

Warm-up

2 rounds


Elbow to instep x 5 each leg


Supinated hang x 40 seconds


High step-up x 7 each leg


Barbell warm-up:


Muscle snatch x 5


Overhead squat x 5


Power snatch x 5


Deadhang Snatch x 5

Barbell Option A

Power Snatch (2 Power Snatch (BK) + 2 DH Snatch + 2 OHS)

1. Work to 4 challenging sets

Lunge Complex (Build to 5 heavy sets )

8x Double KB Front Squat + 6x Forward Walking Lunge (3 each leg)

Barbell Option B

Snatch Grip Deadlift (3x Snatch Grip DL + 3x Snatch Pull (AK))

1. 5 heavy sets

Step Up Complex (Build to 5 heavy sets )

1. 8x Double KB Front Squat + 6x Step Ups (3 each leg) @ 24/20”

BB Option C – “Straight Outta On Ramp”

Power Snatch (4 heavy/challenging sets of 5 )

Leg Work (Choose from the above complexes )

Accessory Work

3 rounds


Partner glute hamstring raises x 3-5 reps


Hollow hold x 30 seconds

Conditioning

Metcon (Time)

RX+

For time:

21-15-9 reps


135/95 pound Overhead squat


Calorie Row



RX

For time:

21-15-9 reps


95/65 pound Overhead squat


Calorie Row

Fitness



For time:

21-15-9 reps


Double kettlebell front squat 1/.75


Calorie Row

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