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Nickel City Nine 011217

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 :30s Plank

o :30s Superman Hold

– 10:00

o Every 2:00

 5x (1 Muscle Clean + 1 Front Squat, push the weight)

– 12:00

o Odd Min – 5x Snatch Grip DL

o Even Min – 6x 1 Arm Thruster on each arm

Muscle Clean + Front Squat (5x (1 Muscle Clean AK/BK + 1 Front Squat))

Snatch Grip Deadlift (6 challenging sets of 5 )

1 Arm Thruster (6x 1 Arm Thruster each arm, ascend weight)

Conditioning

500m Row (Time)

Max Effort 500m Row

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