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Friday 062416

CrossFit Buffalo – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

10 Double k bell sumo deadlifts

30 second supinated hang

Hang power snatch from BK

Barbell Option A

Muscle Snatch (5m EMOM 1 Muscle Snatch (FL) + 3 FGSB )

Snatch (3 heavy sets of 2 )

After last set take 60% for 2×5 all from floor

Barbell Option B

Double kettlebell Clean and Press (Double KB Clean + 5 Push Press, 5 heavy sets)

Rest 1:30 between each set

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 Minutes:

25 One arm swings right

25 One arm swings left

25 Goblet squats

100 double unders OR single unders

50 foot Handstand walk OR 100 foot double kettlebell overhead walk

Run 800 meters
Choose most challenging weight you can do unbroken.

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