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Friday 093016

CrossFit Buffalo – CrossFit

Warm-up

2 rounds

Elbow to instep

Inchworms

Barbell warm up:

3 Position snatch grip dead (Mid shin, Above knee, high hang=1 rep) x 5

Muscle snatch x 5

Overhead squat x 5

Deadhang snatch x 5

2 position Snatch (Mid shin, below knee) x 5

Barbell Option A

Snatch (Work up to one heavy set of 2, Fl, Bk )

Step ups (4×8 each leg @ 22-25% 1RM Back Squat)

Barbell Option B

Kettlebell Snatch (10:00 EMOM)

1. 8 Reps each minute, ascend until heavy weight is achieved and stay there the remainder

Step ups (4×8 each leg @ 22-25% 1RM Back Squat)

BB Option C – “Straight Outta On Ramp”

Power Snatch (Power Snatch + OHS + Snatch, build to 5 heavy se)

Step ups (5×6 each leg @ 20-30% 5RM Back Squat)

Accessory Work

3 rounds

Russian twist with kettlebell 15 each side

Tuck crunches x 15

Conditioning

Metcon (Time)

RX+

5 rounds for time:

3 power cleans @ 90% 1RM

30 Double unders

RX

5 rounds for time:

3 power cleans @ 85% 1RM

30 Double unders/60 Single Unders

*Every time DU/SU get broken up complete 6 burpees

Fitness

5 rounds for time:

6 Double KB High Pulls (from floor)

60 Single Unders

*Everytime SU get broken up, complete 6 burpees

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