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Monday 010917

CrossFit Buffalo – CrossFit

Warm-up

6 Minutes:

Tall muscle cleans x 10

Crab walks

Cossack squats x 5 each leg

Scapular Push-ups x 10

Barbell Option A

“The Drill” (Work to 4 challenging sets )

Power Clean + Power Clean from BK, ride into front squat, Clean from floor

BB Option C – “Straight Outta On Ramp”

Power Clean (1 Power Clean + 2 Front Squat, 4 challenging sets )

All Groups

Front Squat (4×2 @ 95% 3RM )

Gymnastics

3 rounds

20 Scap depressions on dip bars

2 Wall climbs, 5 second hold at each end range (push-up support and handstand hold)

Conditioning

Metcon (Time)

RX+

For time: 3 rounds

15 Squat Cleans 135/95

15 Ring dips

RX

For time: 3 rounds

15 Power Cleans 135/95

15 Ring dips

Fitness

For time: 3 rounds

15 Power Cleans 95/65

15 Ring Push-ups

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