Call Us: 716.601.7300

Friday 101416

CrossFit Buffalo – CrossFit

Warm-up

Warm-up

2 rounds

Elbow to instep x 10

Supinated hang x 45 seconds

High step up x 5 each leg

Barbell warm-up:

Snatch grip dead x 5

Muscle snatch x 5

Deadhang snatch x 5

Snatch x 5

Barbell Option A

Snatch (4×2, both BK @ 85-90% of 2RM )

*2RM = heaviest set of two from two weeks ago

Step Up + Reverse Lunge (4 Rounds )

20 Step ups + 10 Reverse Lunge

1. Step Ups with no weight

2. Reverse Lunge with weight, as heavy as possible with kbs in front rack

Barbell Option B

Muscle Snatch (4 moderate sets of 6-8 reps, all from BK)

Step Up + Reverse Lunge (4 Rounds )

20 Step ups + 8 Reverse Lunge

1. Step Ups with no weight

2. Reverse Lunge with weight, as heavy as possible with kbs in front rack

BB Option C – “Straight Outta On Ramp”

Muscle Snatch (1 Muscle Snatch + 2 Power Snatch (all AK))

Complete 4 challenging sets

Step ups (4 sets of 15 each leg, no weight )

Accessory Work

3 rounds

Alternating leg V-ups x 10 each leg

Side planks with rotation x 10 each arm (Advanced support on straight arm)

Conditioning

Metcon (AMRAP – Rounds and Reps)

RX+

AMRAP 15 minutes:

3 Heavy double kettlebell power cleans from floor (Re dip allowed)

6 Ring dips

9 Box jumps (step down) 30/24

12 Pistol squats alternating (6 per leg)

RX

AMRAP 15 minutes:

3 Heavy double kettlebell power cleans from floor (Re dip allowed)

6 Ring push-ups

9 Box jumps (step down) 30/24

12 Walking lunges goblet style with weight from cleans

Fitness

AMRAP 15 minutes:

3 Heavy double kettlebell power cleans from floor (Re dip allowed)

6 Ring push-ups

9 Box jumps (step down) 24/20

12 Walking lunges no weight

Leave a Reply

*

captcha

Please enter the CAPTCHA text