Call Us: 716.601.7300

Friday 062317

CrossFit Buffalo – CrossFit

Warm-up

8 minutes

Crossover symmetry 90/90+Victory x 8

KB SDHP x 8

Supinated hang x 30 seconds

Muscle snatch+ power snatch+Snatch

Barbell Option A

Snatch Complex (Muscle Snatch + Power Snatch + Snatch, all BK)

– 4 challenging sets

Barbell Option B

Muscle Snatch ((OR) DKBSnatch, 4×6-8)

BB Option C – “Straight Outta On Ramp”

Muscle Snatch Complex (Muscle Snatch + OHS + Power Snatch + OHS )

– All OHS to best range

– 4 challenging sets

Accessory Work

Four count flutter kicks x 100 (rest as needed) Scale to 75 or 50 as needed

Conditioning

Metcon (Time)

RX+

4 Rounds for Time:

Row 250 meters

1x Rope climb

12x Double KB Front Squats @ 2/1.5

1x Rope climb

15x GHD Sit Ups

1x Rope climb

RX

4 Rounds for Time:

Row 250M

1x Rope Climb

12x Double KB Front Squats @ 1.5/1

1x Rope Climb

8x GHD Sit Ups

1x Rope Climb

Fitness

4 Rounds for Time

Row 250M

3x Rope Pulls from Floor/10x Sumo DLHP @ 95/65 (FL)

12x Double KB Front Squats @ 1.25/.75

3x Rope Pulls from Floor/10x Sumo DLHP @ 95/65 (FL)

15x Hanging Knee Raise

:30s Plank

3x Rope Pulls from Floor/10x Sumo DLHP @ 95/65 (FL)

Leave a Reply

*

captcha

Please enter the CAPTCHA text