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Monday 031317

CrossFit Buffalo – CrossFit

Warm-up

2 rounds:

Elbow to instep x 5 each leg

Crab walks

Bottom of goblet squat hold x 30 sec

PVC Front rack mobility drill

Barbell Option A

Clean (4×2 @ 78-80% 1RM Clean )

– Rest 1:20 between each set

– Then take 2×8 @ 60% 1RM, all from AK

Barbell Option B

Power Clean (4×2, Fl, BK )

Rest 1:20 between each set

BB Option C – “Straight Outta On Ramp”

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

All Groups

Front Squat (5×1 @ 90% 3RM )

Gymnastics

2-3 Rounds

Ring support x 10-20 seconds

Ring turnover drill x3 (Scaled) x 3-7

Conditioning

Metcon (Time)

WOD:

For time:

20 Air squats

10 Power cleans

Front rack carry

18 Air squats

9 Power cleans

Front rack carry

16 Air squats

8 Power cleans

Front rack carry

14 Air squats

7 Power cleans

Front rack carry

12 Air squats

6 Power cleans

Front rack carry

10 Air squats

5 Power cleans

Front rack carry

8 Air squats

4 Power cleans

Front rack carry

6 Air squats

3 Power cleans

Front rack carry

4 Air squats

2 Power cleans

Front rack carry

2 Air squats

1 Power cleans

Front rack carry

RxPlus:185/125

Rx:155/105

Fitness:115/75

Set up on one side of gym. Front rack carry to other side. So 20/10 are done on one side. 18/9 other side. Then back and so on.

Cash Out (Optional)

3-5 Rounds

One arm kettlebell sit up x 5-8 each side

Pallof Presses

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