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Monday 011617

CrossFit Buffalo – CrossFit

Warm-up

6 minutes

Elbow to instep x 5 each leg

Crab walks

Tall muscle clean + Front rack step up x 3 each leg alternating (If too tough doing front rack step up with bar do 6 tall muscle cleans and 3 step ups per leg no weight)

Barbell Option A

Clean (2 max effort sets of 3 from AK )

BB Option C – “Straight Outta On Ramp”

Power Clean (1 Power Clean from AK + 1 front Squat, 4 heavy set)

All Groups

Front Squat (2×1 @ 100% 3RM)

Then 2×6-8 @ 80%

Gymnastics

3 rounds

Reverse plank (crab) x 45 seconds

Chin hold x 10-20 seconds

Conditioning

Metcon (Time)

RX+

For time: 9-6-3 reps

225/175 pound Power clean

Muscle-ups

RX

For time: 9-6-3 reps

185/125 pound Power clean

2xRing dips

Fitness

For time: 9-6-3 reps

135/95 pound Power clean

Box dips or Ring push-ups

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