Buffalo Creek CrossFit – CrossFit
Class Priority= Skill + WOD
Competition = S + WOD + CORE
Extra = S1/and or Core
Skill
Power Snatch (Build to technical heavy max)
Strength (S)
Back Squat (1×5@65; 3×5@75%)
Front Squat (4×5@65%)
WOD
Metcon (Time)
3 Rounds:
21 Shoulder to overhead (lvl=55/35)(Rx=75/55)(+=95/65)
18 Burpee Box over(lvl=20/14)(RX/+=24/20
15 Hang Power Snatch (same weight as s2o)
A1: GHD Situps (5 x 20; rest :60)
Plank (Ring Plank 5 x :45)
Elbows and Feet on ground.
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