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Nickel City Nine 011617

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/ Review), 4 rounds

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

o :20s Crab Hold

o 8x 1 Arm KBS Each arm

o :20 Plank

– 8:00, Every 2:00

o 3-6x Power Snatch from AK, ascending weight

– 12:00, EMOM

o Odds – 8x Front Rack Barbell Lunge @ 20% heaviest back squat weight lifted

o Evens – 5x DL + Pulls + 10x Double KB Press

Power Snatch (4×3-6, all AK, ascending weight)

Front Rack walking Lunge (12:00 EMOM)

DL Pulls (12:00 EMOM)

Double KB Strict Press (12:00 EMOM)

Conditioning

Metcon (Time)

2x500M Row -10s from last week, rest 1:00 between each

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