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Monday 021317

CrossFit Buffalo – CrossFit

Warm-up

2 rounds

Partner Med ball clean throws x 10 reps each (face each other. One partner cleans ball then thrusters it to partner. Try to increase distance as you get more comfortable.)

Partner Burpee hangs each (one Partner hangs from pull-up bar. Other partner does 5 burpee and jumps to bar and hangs while first partner drops and does 5 burpees then back up too bar. So there is always someone hanging from bar. Repeat for 2 cycles.)

Barbell Option A

Clean (2×2 @ 80-83% 1RM)

Then 2×5 @ 68% 1RM

Barbell Option B

Muscle Clean Complex (Complete 4 challenging sets of the following;)

Muscle Clean (BK) + Power Clean (BK) + 2 Front Squat

BB Option C – “Straight Outta On Ramp”

Muscle Clean (2x Muscle Clean + 2x Power Clean, 4x)

All Groups

Front Squat (1×2 @ 100% 3RM)

Then 2×4 @ 85% 3RM

Gymnastics

3 rounds

Beat swings x6-10

Low dip hold x 10-15 seconds

Conditioning

Metcon (Time)

For time: 21-15-9 reps

Double kettlbell Thrusters 1/.75

Pull-ups

Scale weight if needed and sub ring rows if needed

Cash Out (Optional)

Double Tabata (4:00)

Hollow hold

Superman hold

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