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Friday 110416

CrossFit Buffalo – CrossFit

Warm-up

4 minutes

Elbow to instep x4 steps

1 Arm Waiter Squat x5

1 Arm KB Press x5

:20 HS Hold

Weightlifting

Snatch Work (4 Rounds )

– (A) Power Snatch + Snatch, both reps from BK, complete 4 challenging sets

– (B) Muscle Snatch, 4 challenging sets of 8, all from AK

– (C) Power Snatch + 2 DH Snatch, 4 challenging sets

Back Squat (3 Rounds )

o 4x Back Squats @ 55% 1RM, pause on rep 2 and 4

o 10 Step Ups, no weight

o 1:00 rest

Gymnastics

3 rounds

Tuck L-sit :20 seconds

Alternate arm hangs 10 per arm

Conditioning

Metcon (No Measure)

RX+

EMOM 10 minutes:

8 T2B

8 HEAVY Double kettlebell swings

RX

EMOM 10 minutes:

8 Toes through rings

8 HEAVY Double kettlebell swings

Fitness

EMOM 10 minutes:

8 Hanging Leg Raise/10 Butterfly sit ups

8 HEAVY Double kettlebell swings

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