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Wednesday 030817

CrossFit Buffalo – CrossFit

Warm-up

2 rounds

Hang power snatch x 7

Farmer walk x 50 feet

High step-ups x 5 each leg

Handstand hold x 20 sec

Barbell Option A

Power Snatch Complex (Power Snatch + 3 OHS, 4 challenging sets)

Barbell Option B

Muscle Snatch (3-4×5, all from floor )

BB Option C – “Straight Outta On Ramp”

Muscle Snatch (3-4×3-5 all from AK )

Between each set complete 5x 1 Arm KB Squat (each arm)

All Groups

Back Squat (4×4-8 @ 77-80% 1RM)

– NOTE: the rep range is totally up to the athlete. That being said, you should only be attacking 8 reps if you feel like you are bullet proof today. I would lean towards 4 reps for almost everyone, maybe 6 on a couple sets if the weights are feeling solid.

– Rest 1:45 between each set

Conditioning

Metcon (AMRAP – Rounds and Reps)

Teams of 2, work split evenly:

AMRAP 15 minutes

2k Row

100 Burpees

200 Double Unders/400 Single Unders

One partner rests while other works. Must complete one exercise before moving onto next.

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