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Friday 111816

CrossFit Buffalo – CrossFit

Warm-up

6 minutes

5x Hang muscle snatch

5x step ups each leg

Farmer carry 60 feet

Handstand hold 20 seconds

Barbell Option A

Power Snatch (4 challenging sets of 5, alternating FL, BK)

Barbell Option B

Muscle Snatch (4 heavy sets of 3 all from BK )

BB Option C – “Straight Outta On Ramp”

Power Snatch Complex (3-5 challenging sets of the following)

Power Snatch (FL) + OHS + Snatch (AK)

All Groups

4 rounds for Quality

o 10x High Lateral Step Ups (5R/5L)

o :30s Bottom of Squat Hold, can add weight but must me <30% of 1RM Back Squat
o Rest 1:00 Between each Round

Gymnastics

3 rounds

Max reps dead hang pull-ups rest 5 seconds then max reps again

Parallette passthroughs x 5 (hold for 5 seconds in each end range on each rep)

Conditioning

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

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