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Nickel City Nine 012617

CrossFit Buffalo – Nickel City 9

Warm-up

1. Hip Work

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

3 Rounds

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

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

o 8x 1 Arm KBS Each arm

o :20 Plank

Power Snatch/Power Clean Review

Then;

Double KB Front Squat

1×10 w/ :03s eccentric, rest 1:30

1×12 w/ :03s eccentric, rest 1:30

1×15 w/ :03s eccentric, rest 1:30

1×20 w/ :03s eccentric, rest 1:30

RDL

4 heavy sets of 10-12 w/ DB in each hand, :04s eccentric each rep, rest 1:15 between each set

Accessory Work

Enduros – :40 on, :20 off 🙂

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