8.23.19 FRIYAY !

August 23, 2019

Mob:

FR: Lats, T-Spine x2m

Ankle Dorsiflexion x30s each

What kitchen appliance do you wish you had?

2 rounds:

PVC OH Squat x10

Band Up Spread x10

Spiderman with reach x5e

Skill: Snatch

PVC Oly Snatch W/U 1x5

BB Oly Snatch W/U 1x5

W/U 3 Sets: 2 Hang Snatch Pull + 1 Hang Squat Snatch (bk) (40-60%)

3 Sets

2 Hang Snatch Pull + 1 Hang Squat Snatch (bk)

60-65%

Strength: Overhead Squat

3x3 @ RPE 8 + SB Mt Climbers x8-10e

WOD: 5 RFT

10 2-KB Hang Clean (55/35lb)

10 C2B

Tags:

crossfit buffalo

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