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Wednesday 032217

CrossFit Buffalo – CrossFit

Warm-up

2 rounds

Heaven hell Toe touches x 10

Inchworms x 5

Overhead mobility drill x 10

High knee walking lunges with rotation x 10 steps

Barbell Option A

Power Snatch + Snatch (3x Psn + 3x Sn, all from BK, 4x)

Complete all sets at a challenging weight

Barbell Option B

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

After each set complete 4x 1 Arm DB Squat (each arm)

BB Option C – “Straight Outta On Ramp”

Muscle Snatch (3x Muscle Snatch + 3x OHS, 4x )

All Groups

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

Gymnastics

3 rounds

Angled wall handstand hold+leg extension x 3-5 each leg

Planche push-ups x 10

Conditioning

Metcon (Time)

For time: 21-15-9 reps

Box jumps 24/20 (Sub weighted Step ups to a lower box)

Toes to bar (Sub hanging knee raises)

Cash Out (Optional)

2-3 rounds

Superman hold x 30 seconds

Kettlebell hollow pullover x5

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