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Wednesday 030117

CrossFit Buffalo – CrossFit

Warm-up

2 rounds: Partner warm up

CRAB WALK SQUARES -Mark four points for a square with approximately ten foot sides. Partner one holds plank in center of square while partner two crab walks the square. Face the same direction the whole time while you walk so that you are moving forward, backward, and laterally as you move around the square. Tag out and switch.

SUPINATED HANG/SNATCH-Partner one hangs from bar while partner two performs 10 alternating bottoms up kettlebell snatches from floor

Barbell Option A

Power Snatch (3 challenging sets; )

3x Power Snatch + x1OHS

Barbell Option B

Power Snatch (3 challenging sets; )

1x Snatch High Pull + 5x Power/Muscle Snatch

BB Option C – “Straight Outta On Ramp”

Muscle Snatch (3 challenging sets;)

3x Snatch Grip DL + 3x Muscle Snatch from BK

All Groups

Back Squat (4×6-8 @ 75% 1RM, rest 1:45 between each set )

Gymnastics

3 sets

Negative Muscle up position pause drill x 1-3 reps

Conditioning

Metcon (No Measure)

EMOM 10

ODD: Handstand hold 30 seconds

EVEN: Strict Ring dips x 7

Keep dips strict. Scale to p-bars, p-bars with bands, or box dips

Cash Out (Optional)

3 rounds

Back lever stretch and hold (Band)

Bird dogs x 10 each side

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