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Friday 111116

CrossFit Buffalo – CrossFit

Warm-up

6:00 AMRAP

5x “Yoga” Push Ups

:20s Plank

:20s Supinated Hang

:20s Crab Hold

10x Shoulder Taps (5R/5L)

10x Slide Out Squats

Barbell Option A

Snatch (4 challenging sets of 3 all from AK )

Barbell Option B

Kettlebell Snatch (4 challenging sets of 5, hold at the top for :03s )

BB Option C – “Straight Outta On Ramp”

Muscle Snatch (Muscle Snatch + Power Snatch + 2 OHS, 4x )

All Groups

Leg Accessory Work (Complete 3 Rounds of the Following )

• 6x Back Squats @ 50% 1RM

• 8x Reverse DB Walking Lunge AHAP (4L/4R)

• 1:00 Rest

Conditioning

Metcon (Time)

RX+

150 push-ups


Every time you rest do 1 legless rope climb

RX

100 push-ups


Every time you rest do 1 rope climb

Fitness

75 ring push-ups


Every time you rest do 1 rope climb

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