Buffalo Creek CrossFit – CrossFit
Class Priority = S + WOD
Competition = S + WOD +O
Extra = S1
Strength (S)
A1: Floor Press (8-8-8 rest :45)
A2: Bulgarian Split Squat (3 x 8 e/l w/15% BW in each hand; rest :60)
One foot back on bench while squatting on one leg to full depth
WOD
Metcon (Weight)
EMOM 24
1- 5 Power Snatch (lvl=60%)(RX=70%)(+=75%)
2- 20 Pushup
3- Lunge (RX/+=Jumping Lunge)
Olympic (O)
Snatch Pull (3 x 6 @90% (use straps))
Snatch (3 x 3 @ 70%)
Strength (S1)
Push Pull Day 1
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