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Nickel City Nine 013017

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 KB Press each arm

o :20 Plank on hands

Back Squat (4 challenging/heavy sets of 6 )

Every 3:00, ascend weight.

Double KB Front Rack Lunge (80M walk w/ challenging weight )

Rest as needed

Conditioning

Metcon (AMRAP – Rounds and Reps)

Teams of 2, Relay Style

8:00 AMRAP

8x Muscle Clean w/ barbell (empty)

8x Front Squat w/ barbell (empty)

6x Over Bar Burpees

40M Sprint

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