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Monday 040317

CrossFit Buffalo – CrossFit

Warm-up

Jog 400 meters

2 rounds:

Muscle clean x 10

Bottom of goblet squat hold x 30

10 Push-ups

2 rounds:

Hollow hold x 20 seconds

Side plank x 20 seconds each side

Barbell Option A

Power Clean OR Clean (7:00 EMOM)

2x @ 84-86% 1RM, both reps from floor

Barbell Option B

Double kettlebell clean (7:00 EMOM)

3x Double KB Clean + 4x Double KB Front Squat

BB Option C – “Straight Outta On Ramp”

Muscle Clean (7:00 EMOM)

3x Muscle Clean + 3x Front Squat

All Groups

Front Squat (1-2×5 @ 90% 3RM, then 2×8 @ 75% 3RM)

Gymnastics

3 rounds

Bulgarian ring push-ups x 10

Eccentric dips x 3 (7 second lower)

Conditioning

Metcon (Time)

For time:

Run 200 meters

21 Push-ups

9 Kettlebell taters

Run 200

15 Push-ups

15 Kettlebell taters

Run 200 meters

9 Push-ups

21 Kettlebell taters

RxPlus: 2/1.5 pood,Hand release

Rx: 1.5/1, push-ups

Fitness: 1/.75, Box push-ups

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