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Nickel City Nine 010917

CrossFit Buffalo – Nickel City 9

Warm-up

1. Hip Work 2 rounds

a. Inchworms

b. Elbow to Instep

c. Lateral Lunge

d. Reverse Lunge

e. Bottom of Squat Hold :30s

2. Shoulder work

a. Crossover Symmetry

b. Internal External Rotations +2.5-5#, 2×15 each arm

Strength

– (Warm up) 4 rounds

o 3x (Muscle Snatch + Power Snatch + OHS)

o 3x (Muscle Clean + Power Clean + Front Squat)

o 12x Jump Squats

o :30s Plank

THEN

– 18:00 EMOM

o Odd Min – 3x Power Clean from AK + 3x Box Jumps at a challenging height

o Even Min – 8x Back Squat @ 65-70% 3RM + 5 Burpees

Power Clean (9×3 all from AK)

Back Squat (9×8 @ 65% 3RM)

Conditioning

Metcon (Time)

– Teams of 2

o 6-8 Rounds (3-4 each)

 6x

• Goblet Squat + Left Lunge + Right Lunge

 7x Push Up

 8x Burpees

 Sprint

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