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Wednesday 031517

CrossFit Buffalo – CrossFit

Warm-up

2 rounds:

Overhead mobility drill

Supinated hang

DB external rotation x 10-15 per arm

High Knee walking lunges x 10 steps

Barbell Option A

Muscle Snatch Complex (3x Muscle Snatch + 3x Power Snatch)

All from BK 4 heavy sets

Barbell Option B

1 Arm DB/KB Snatch (8x 1 Arm DB Snatch each arm, 4x from BK )

BB Option C – “Straight Outta On Ramp”

Muscle Snatch (4 heavy sets of 3 all from BK + 1 OHS)

All Groups

Back Squat (4×3-6 @ 82-85% 1RM, rest 2:00 between each set )

Gymnastics

3 rounds

Handstand scissor drill x 5 each leg

Landmine Russian twists x 8-12 per side

Conditioning

Metcon (AMRAP – Reps)

Double tabata (8:00):

Ball slams 30/20#

Burpees

Cash Out (Optional)

3 rounds

Ring fall outs x 5-10

Side plank with rotation x 10

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