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Nickel City Nine Thursday 020917

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 Plank (Right Leg up) + :20s Plank (Left leg up)

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

o 10x Jump Squats

2 Power Clean + 2 Front Squat (4 challenging sets, 3:00 between each)

Barbell Upright Row (4 challenging sets of 8-12)

1 Arm DB Row (3-4 challenging sets of 8-12)

:04s eccentric each rep

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