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Friday 123016

CrossFit Buffalo – CrossFit

Warm-up

Warm-up (No Measure)

6 minutes:

Bear crawls

PVC passthroughs x 5

5 Kettlebell snatches each arm

One arm thoracic bridge x 5 each arm

Weightlifting

Barbell Option A

Power Snatch (2-3×5 @ 95% 5RM, alternating Fl/BK )

Clean and jerk complex (2 Clean and 1 Jerk, 2×1 @ 85-100% of weight used)

BB Option C – “Straight Outta On Ramp”

Snatch complex (Muscle Snatch + Power Snatch, 4 challenging sets)

Power clean/Front squat (Power Clean + 3 Front Squat (PC from AK), work t)

Gymnastics

Warm-up (No Measure)

3 Rounds:

Ring or dip support x 20 seconds

Crab plank x 30 seconds

Conditioning

Metcon (AMRAP – Reps)

Four 2 minute rounds:

Row 250 meters

Max reps rack to overhead 135/95

Rest approx. 2 minutes between rounds

Score is total reps rack to overhead

Four 2 minute rounds:

Row 250 meters

Max reps rack to overhead 115/75

Rest approx. 2 minutes between rounds

Score is total reps rack to overhead

Four 2 minute rounds:

Row 250 meters

Max reps rack to overhead 95/65

Rest approx. 2 minutes between rounds

Score is total reps rack to overhead

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