Buffalo Creek CrossFit – CrossFit
Class Priority = S + WOD
Competiton = S + WOD + O
Extra = S1 and/ or O
Strength (S)
A1: Shoulder Press (3-3-3-3; rest :30)
A2: Bulgarian Split Squat (4 x 6 e/l; rest :60)
One foot back on bench while squatting on one leg to full depth
WOD
Metcon (Weight)
EMOM 24
1- 6 Power Snatch (same wt as last wk)
2- 20 Elevated Push up (lvl=20 reg)(+=15 Ring Pushup)
3- 10 OH Walking Lunge (lvl=Plate)(Rx=95/65)(+=135/95)
Olympic (O)
Power Clean (5.5 Build to heavy touch and go)
:10 b/w sets of 5
Strength (S1)
Push/Pull Day 1
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