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Monday 022017

CrossFit Buffalo – CrossFit

Warm-up

2 rounds

Clean grip deadlift x 12

Elbow to instep x 5 each leg (do these stationary to stay by bar. Step back lunge instead of walking)

Hang muscle clean x 10

Elbow to instep x 5 each leg

Push press x 6

Barbell Option A

Clean (1×2 @ 85-90% 1RM)

Then 2×5 @ 70% 1RM

Front Squat (1-2×2-3 @ 98-100% 3RM)

Barbell Option B

Muscle Clean Complex (3x Clean Pull (BK) + 3x Muscle Clean (BK), 4 sets)

Front Squat (1-2×2-3 @ 98-100% 3RM)

BB Option C – “Straight Outta On Ramp”

Muscle Clean Complex (3x Clean Pull (BK) + 3x Muscle Clean (BK), 4 sets)

Front Squat (4 challenging sets of 5 )

Gymnastics

3 rounds:

5-10 Push-ups (5 second lockout, 5 second eccentric, 5 second low hold)

Beat swing hanging knee raise x 10-15

Conditioning

Metcon (AMRAP – Reps)

– Tabata DT

5 rounds of:

20 seconds max reps deadlifts

10 seconds rest

20 seconds max reps Hang power clean

10 seconds rest

20 seconds max reps Jerks

10 seconds rest

RxPlus: 155/105

Rx: 135/95

Fitness: 95/65

Cash Out (Optional)

3 rounds

Wolf raises 12 each leg

Alternate arm leg supermans x 12 each leg

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