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Friday 102116

CrossFit Buffalo – CrossFit

Warm-up


Snatch grip deadlift x 5


Muscle snatch x 5


Garbage snatch balance x 5


Deadhang snatch x 5


Snatch x 5

Barbell Option A

Snatch (3×1 @ 100-102% 2RM )

• Then take 2×3 @ 80% of 2RM

Back Squat (3×4 @ 60% 1RM, pause on 2 and 4)

1. This should feel very solid and smooth!

Barbell Option B

Muscle Snatch (4 challenging sets of 3-5 reps )

Back Squat (3×4 @ 60% 1RM, pause on 2 and 4 )

BB Option C – “Straight Outta On Ramp”

Muscle Snatch (Muscle Snatch + OHS + Power Snatch + OHS + Snatch)

1. work to 4 challenging sets

Back Squat (3×4 @ 60% 1RM, pause on 2 and 4 )

Accessory Work

3 rounds
:

False grip ring row 10 reps


Reverse plank (Crab hold) 30 seconds

Conditioning

Metcon (Time)

RX+

For time 21-15-9 reps


Farmer lunges 1.5/1 pood


Push-ups off kettlebell handles 1.5/1 pood


Double Kettlebell cleans 1.5/1 pood


V-ups


RX

For time 21-15-9 reps


Farmer lunges 1/.75 pood


Push-ups off kettlebell handles 1/.75 pood


Double Kettlebell cleans 1/.75 pood


Tuck crunches


Fitness

For time 21-15-9 reps


Farmer lunges .75/.5 pood


Push-ups 
Double Kettlebell cleans .75/.5 pood


Sit-ups

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