Call Us: 716.601.7300

Nickel City Nine 020217

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

4 rounds

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

o :20s Crab Hold

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

o 10x Jump Squats

Power Clean/Power Snatch – athletes choice

12:00, complete 3 reps, rest 3:00

Deadlift Shrugs, 4 heavy/challenging sets of 5, rest 1:15 between each set

1 Arm KB Thruster

3×12 (each arm) rest 1:00 between each set, w/ group

Power Clean

Power Snatch

Deadlift Shrugs (4 heavy/challenging sets of 5 )

1 Arm KB Thruster (3×12 each arm, R1:00 b/t each arm)

Conditioning

Enduros

Leave a Reply

*

captcha

Please enter the CAPTCHA text