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Nickel City Nine 020617

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 Ring Push Ups w/ Controlled eccentric

o :20 Plank on hands

Bench Press (4 challenging sets of 8-12)

– Rest 1:15 between each set

– Elbows MUST be kept tight and squeezed in at sides

Back Squat (2×3 @ 100% of 6RM)

– After last set of 3, take 60-70% of 6RM for 2×15 w/ 1:30 rest, and :03s eccentric each rep

Clean Pull (4×6 all from BK at challenging weight)

Accessory Work

Core work w/ any extra time

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