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Monday 032017

CrossFit Buffalo – CrossFit

Warm-up

2 rounds

Crab walks

Wrist push-ups x 10

Goblet squat x 10

PVC Front rack mobility drill

Barbell Option A

Clean

o 8:00 EMOM (Cleans)

– 2x @ 80% 1RM Clean, both from floor

Barbell Option B

Power Clean

o 8:00 EMOM (Power Cleans)

– 2x Power Clean + 1x Front Squat @ challenging weight, can ascend.

BB Option C – “Straight Outta On Ramp”

Muscle Clean

o 8:00 EMOM (Power Cleans)

– 3x Muscle Clean @ challenging weight, can ascend

All Groups

Front Squat (4×5 @ 80% 3RM )

– Control eccentric for :02-:05s each rep, this will be challenging!

-Rest 1:40 between each set

Gymnastics

3 rounds

Scap depressions x 20

False grip ring rows x5 (3 sec hold at top. Rings to chest)

Conditioning

Metcon (Time)

RX+

3 rounds for time of:

10 Double kettlebell squat cleans, 1.5/1 pood each (Cleans are from ground)

5 muscle-ups

RX

3 rounds for time of:

10 Double kettlebell squat cleans, 1.5/1 pood each (Cleans are from ground)

10 Chin-ups

10 Dips

Fitness

3 rounds for time of:

10 Double kettlebell squat cleans, 1/.75 pood each (Cleans are from ground)

10 Ring rows

10 Push-ups

Cash Out (Optional)

2-3 rounds

Tuck crunches x 15

Side planks x 30 seconds each side

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