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Friday 121616

CrossFit Buffalo – CrossFit

Warm-up

6 minutes


Muscle snatch x 5


Suitcase walk 100 feet each arm


Supinated hang 30 sec


Wall facing pvc overhead squat x 5

Barbell Option A

Power Snatch (4×5 @ 82-87% 5RM, alternating FL, BK)

• Can also use odd implements such as KB’s/DB’s if shoulder/overhead causes limitation in good positions or pain post lifting session!

BB Option C – “Straight Outta On Ramp”

Muscle Snatch Complex (2 Muscle Snatch + 3 Power Snatch from AK, 4 sets )

All Groups

4 Rounds for Quality

• 6x High Lateral Step Ups (3R/3L)

• 8x Double KB Front Rack Step Ups (4R/4L)

• 8x Barbell Rotations each way

• 10x Hanging Leg Raise (straight) or GH Sit Ups

• Rest as needed, but no longer than 1:30 per round

Conditioning

Metcon (Time)

RX+

21-15-9 reps


Deadlift 225/175


Overhead squat 135/95


Use one bar. Change plates between each round.



RX

21-15-9 reps


Deadlift 185/125


Overhead squat 95/65


Use one bar. Change plates between each round.



Fitness

21-15-9 reps


Deadlift 135/95


Overhead squat 65/55


Use one bar. Change plates between each round.

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