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Tuesday 062717

CrossFit Buffalo – CrossFit

Warm-up

8 minutes

Samson stretch x 10 steps

Thoracic bridge x 5 each arm

Supinated hang x 30 seconds

3 Muscle Snatch + 3 Power Snatch + 3 OHS

Barbell Option A

Muscle Snatch Complex (3 Muscle Snatch + 3 Power Snatch + 3 OHS)

3 challenging sets

Barbell Option B

Muscle Snatch (5x Muscle Snatch from AK)

– OR –

5x DKB Snatch

Both options above must be completed for 5 challenging sets

BB Option C – “Straight Outta On Ramp”

Power Snatch Complex (1 Power Snatch + 3 OHS, 4 challenging sets )

Focus is on perfect positions, not heavy weight

All Groups

Bulgarian split squats

2×12 each leg @ 25-40% of BSq weight used yesterday

Rest 1:15 once Right and Left leg completed

Accessory Work

4 rounds

Pallof Press x 8-12 each side

Superman hold x 30 seconds

Conditioning

Metcon (Time)

RX

3 Rounds for Time:

15x Hang Power Snatch @ 95/65#

15x Tactical Lunge @ 1/5/1p

Fitness

3 Rounds for Time

15x Hang Power Snatch @ 65/45#

15x Goblet Lunges 1.25/.75p

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