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Friday 102816

CrossFit Buffalo – CrossFit

Warm-up

5:00 for Quality

8x High Lateral Step Ups (4 each leg)

200′ Jog

8x Yoga Push Ups

8x Shoulder Tap Push Ups

:20s Superman Hold

Barbell Option A

Snatch (4×3 @ 85-90% 3RM, Fl, Bk, Fl )

Back Squat (3×4 @ 65% 1RM)

1. After each set complete 10x Step Ups (5 each leg) no weight

Barbell Option B

1 Arm DB/KB Snatch (4x KB Snatch + 50’ OH Carry, 4 sets each arm )

Back Squat (3×4 @ 65% 1RM)

1. After each set complete 8x Step Ups (5 each leg) no weight

BB Option C – “Straight Outta On Ramp”

Muscle Snatch Complex (Muscle Snatch + 2 Power Snatch, 5 sets)

Back Squat (3×5, p 1, 3, and 5 @ 50-65% 3RM)

Gymnastics

3 rounds

3 Bar dips (5 second support, 5 second eccentric, 5 second low dip hold. Scale to box dips if needed)

Hanging L hold: choose one

-Extend each leg for 5 second hold each

-Both knees bent for 10 seconds

-Pronated hang 10 seconds

Conditioning

Metcon (Time)

RX+

6 rounds for time:

185/135 pound Clean (Power or squat, Ground to rack), 5 reps

5 Bar Muscle-ups

RX

6 rounds for time:

155/105 pound Clean (Power or squat, Ground to rack), 5 reps

2 Rope climbs

6 Ring dips

Fitness

6 rounds for time:

135/95 pound Clean (Power or squat, Ground to rack), 5 reps

1 Rope climb or 6 Double kettlebell SDHP

6 Ring Push-ups

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