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Monday 041017

CrossFit Buffalo – CrossFit

Warm-up

Jog 400 meters

2 rounds:

Kettlebell Halos x 10 each direction

PVC front rack stretch and squat x 5 each arm

Goblet lateral lunges x 5 each leg

2 rounds:

Low push up hold on rings x 20-30 seconds (advanced do low dip hold on rings)

Side planks with rotation x 10 each side

Barbell Option A

Clean

o Clean 2-3×1 @ 87-90% 1RM, rest 1:20 between each set

– Then, 2×3 @ 82% 1RM

Barbell Option B

Double kettlebell clean

o Double KB Clean + Double KB Thrusters, 5 heavy sets

– 3x Double KB Clean + 3x Double KB Thrusters

BB Option C – “Straight Outta On Ramp”

Muscle Clean

1x Muscle Clean + 1x Front Squat + 1x Power Clean

– Work to 5 challenging sets

All Groups

Front Squat (2×4-5 @ 91-93% 3RM, then 2×8 @ 76-78% 3RM )

Between each set complete;

Dips x 3 (5 second support, 5 second eccentric)

Hanging twisting knee raises x 8 each side

Conditioning

Metcon (AMRAP – Reps)

Three rounds:

2 min;

Max Calorie row

2 min (AMRAP);

8x Ring push-ups

8x Wall Balls

RX+ 30/20

RX 20/14

Fitness 16/10

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