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Monday 010217

CrossFit Buffalo – CrossFit

Warm-up

6 Minutes:

Inchworms x 5

Tall muscle clean x 8

Goblet squat x 8

Step-ups x 5 each leg

Barbell Option A

Power Clean (Power Clean + Clean (FL, FL), 3 challenging sets)

After last set complete 1×8 Clean from AK @ 50% of weight used

BB Option C – “Straight Outta On Ramp”

3 Position Cleans (4 challenging sets )

Above knee, below knee, floor

All Groups

Front Squat (2×4 @ 90% 3RM)

Then 2×8 @ 80%

Gymnastics

3 rounds:

Tempo pull-ups x 3 (5 sec hold at top 5 sec eccentric)

Dumbell pull overs x 10

Conditioning

Metcon (Time)

RX+

For time: 21-15-9 reps

Kettlebell taters 2/1.5

Double unders x 2

RX

For time: 21-15-9 reps

Kettlebell taters 1.5/1

Double unders x 2

Fitness

For time: 21-15-9 reps

Kettlebell taters 1/.75

Double unders x 2

Goblet squats can be subbed for taters if too difficult

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