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Nickel City Nine Monday 021317

CrossFit Buffalo – Nickel City 9

Warm-up

Supplement Talk!!!

Nutrition Questions

Then;

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

DB Bench Press (4 challenging sets of 8-12)

1. Control the lower for :03s

2. Elbows must be tight!

3. Rest 1:15 between each set

Back Squat (4×4 @ 100% 6RM )

After last set of 4, take 1×20 @ 70% 6RM

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