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Friday 070717

CrossFit Buffalo – CrossFit

Warm-up

8 minutes

Inchworms with push-up x 7

Reverse lunges with twist x 10 steps

Supinated hangs x 20 seconds

Upper 3 Position Power Snatch (DH, AK, BK)

Barbell Option A

Upper 3 Position Snatches (4 challenging sets )

Deadhang, Above Knee, Below Knee

Barbell Option B

Muscle Snatch (4 challenging sets of 8 all from BK, can sub KB’s )

BB Option C – “Straight Outta On Ramp”

Muscle Snatch Complex (MSn + Psn, 4 challenging sets (AK))

All Groups

Lunges (4×22 steps @ challenging weight)

Weight held in farmer carry position

Conditioning

Metcon (Time)

For time: 10-9-8-7-6-5-4-3-2-1

Power cleans

Russian Swings

Diamond push-ups

RxPlus: 155/105, 2/1.5 pood

Rx: 135/95, 1.5/1

Fitness: 95/65, 1/.75

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