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Friday 120216

CrossFit Buffalo – CrossFit

Warm-up

6 minutes:

PVC passthroughs x 5

Supinated hang x 20 sec

Step-ups x 5 each leg

Muscle snatch x 5

Barbell Option A

Power Snatch (4×5 @ 80% 5RM, alternate FL, BK)

Barbell Option B

Muscle Snatch (4×5 @ 85% of heaviest set of 3 from last week, BK)

BB Option C – “Straight Outta On Ramp”

Muscle Snatch Complex (Muscle Snatch + 2 Power Snatch)

1. All from BK, 3-5 challenging sets

All Groups

4 rounds for Quality

o 12x High Lateral Step Ups (6R/6L)

o 1:30 Plank (no weight)

o :45s Side Plank + weight

o :30s Bottom of Squat hold <30% 1RM Back Squat
o Rest 1:00 between each round

Gymnastics

3 Rounds

o 15 Scapular Depressions

o One legged pike handstand hold on box x 5 seconds per leg

Conditioning

Metcon (AMRAP – Reps)

RX+

EMOM 10 minutes:

Odd minutes: Max reps power clean 185/125

Even minutes: Max reps Muscle-ups

RX

EMOM 10 minutes:

odd minutes: Max reps power clean 155/105

Even minutes: Max reps Chest to bar Chin-ups

Fitness

EMOM 10 minutes:

odd minutes: Max reps power clean 115/85

Even minutes: Max reps Ring rows

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