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Friday 122316

CrossFit Buffalo – CrossFit

Warm-up

Warm-up (No Measure)

6 Minutes:

5 high step ups each leg

10 Superman PVC passthroughs

Supintated hang 30 seconds

Hang muscle snatch x 8

Barbell Option A

Power Snatch (Power Snatch, 4×5 @ 90-93% 5RM, alt Fl, Bk)

BB Option C – “Straight Outta On Ramp”

All Groups

– ALL: 3-4 Rounds for Quality

o :30s Back Squat hold @ 30% 1RM (or heaviest weight recorded)

o :45s Plank + Weight

o 4x Lateral Step Ups (4R/4L)

o 10x Barbell Rotations

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

Gymnastics

Warm-up (No Measure)

3 Rounds:

Shoulder stand on parallettes (tuck or full) x 15 seconds-Can scale to headstand or frogstand

Max reps strict pull-ups, rest 5 seconds, then 1-3 strict pull-ups

Conditioning

Metcon (AMRAP – Reps)

Four rounds:

Max calorie row for 1 min

Rest approx. one minute between rounds

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