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Monday 022717

CrossFit Buffalo – CrossFit

Warm-up

2 rounds:

Kettlebell arm bar x 3 each arm 5-10 sec hold at top of each rep

Overhead moblity drill x 3-10

Tall muscle clean x 10

Slow PVC overhead squat x 5 (Supinated grip if possible)

Barbell Option A

Clean (3×1 @ 85-90% 1RM)

Barbell Option B

Clean complex (3x Clean Pull + 3x Power Clean/Muscle Clean, 4x )

BB Option C – “Straight Outta On Ramp”

Muscle Clean (3x Muscle Clean (AK) + 3x Front Squat, 4x)

Weight should be challenging but not max effort!!!

All Groups

Front Squat (Up to one heavy set of 3 (T3RM))

Conditioning

Metcon (Time)

RX+

For time

21 Overhead squat 115/75

9 Rope climbs

15 Overhead squat 115/75

6 Rope climbs

9 Overhead squat 115/75

3 Rope climbs

RX

For time

21 Overhead squat 95/65

6 Rope climbs

15 Overhead squat 95/65

4 Rope climbs

9 Overhead squat 95/65

2 Rope climbs

Fitness

For time

21 Overhead squat 65/45

3 Rope climbs

15 Overhead squat 65/45

2 Rope climbs

9 Overhead squat 65/45

1 Rope climbs

Sub Double KB squats for OHS

Sub ball slams for rope climbs 21-15-9 reps

Cash Out (Optional)

Double tabata

4 minutes

Side plank right

Side plank left

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