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Monday 030617

CrossFit Buffalo – CrossFit

Warm-up

2 rounds

Elbow to instep

Inchworms

Muscle cleans

Goblet Lateral lunge x 5 each side LIGHT

Barbell Option A

Clean (3×4 @ 75% 1RM Clean)

– Rest 1:00 between each set

– Then take 2×7 @ 68% 1RM

Barbell Option B

Power Clean Complex (Complete 4 rounds of the complex below;)

2x Power Clean + 3x Front Squat w/ pause in bottom of hole (for :02s)

BB Option C – “Straight Outta On Ramp”

Muscle Clean Complex (3x Muscle Clean + 3x Front Squat, 4 heavy sets)

All Groups

Front Squat (3×2 @ 85-90% 3RM )

Gymnastics

3 rounds

Scapular depressions on dip bars x 20

Parallette Extensions x 10

Low dip hold x 10 seconds

Conditioning

Metcon (Time)

For time:

21-15-9-6 reps

Goblet squat

Close grip push-ups off kettlebell body

RxPlus 2/1.5

Rx 1.5/1

Fitness 1/.75

Can sub any push up variation needed (floor, hands elevated, rings)

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