Buffalo Creek CrossFit – CrossFit
Class Priority = S + WOD
Competition = S2 + WOD2 + Skill
Strength (S)
Power Snatch (Find 1RM Power Snatch)
Strength (S2)
Metcon (Weight)
EMOM 20
1- 3 Position Power Snatch
(ground, knee, hi-hang)
2- 3 Muscle up/ :40 Transitions
WOD
Metcon (2 Rounds for time)
Run 800m for time
rest 3 min
-then
3 Rounds:
15 KBS 53/35
15 Burpee
WOD2
Metcon (Time)
5 Rounds
Run 400m
20 KBS 70/53
20 Box Step ups
Skill
50 Kips(only) in perfect Hollow rock position on Rings
Vicky PR’d her Clean & Jerk at the Rookie Rumble this weekend!!!!!
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