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Friday 100716

CrossFit Buffalo – CrossFit


Warm-up (No Measure)

2 rounds

Samson stretch x 10 steps

Supinated hang x 40 seconds

Wall facing squats x 5

Barbell warm-up:

Snatch grip dead x 5

Muscle snatch x 5

Overhead squat x 5

Deadhang snatch x 5

Snatch x 5

Barbell Option A

Snatch (6 singles at heaviest set of 2 from last week)

Double KB Reverse Lunge (4×8 each leg AHAP)

Barbell Option B

1 Arm DB/KB Snatch (10:00 EMOM, 2-3 reps each arm, each min)

Double KB Reverse Lunge (4×8 each leg AHAP)

BB Option C – “Straight Outta On Ramp”

Power Snatch (Power Snatch from AK x3 + 1 OHS to best depth)

Complete 4 challenging/heavy sets

Double KB Front Squat (5 challenging/heavy sets of 6-8 )

Accessory Work

Warm-up (No Measure)

3 rounds

Superman hold x 30 seconds

Side planks x 30 seconds each side


Metcon (AMRAP – Reps)

Four 3-minute rounds:

Run 400 meters

With remaining time max double unders

Rest 1 minute between rounds

If you can’t run the 400 in under two minutes you should scale the run distance

Sub single unders

Score is total double or single unders

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