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Monday 041717

CrossFit Buffalo – CrossFit

Warm-up

2 rounds:

High step walking lunges x 10

Kettlebell halos

Tall muscle clean x8

Behind the neck front rack squat x 5

2 rounds:

Straddle plank hold (on hands not forearms) 30 seconds

Side planks with rotation x 8-12

Barbell Option A

Power Clean Complex (Complete the complex below for 3-4 Rounds)

o Power Clean + 2 Clean from AK, 70-80% 1RM, rest 1:20 between each set

Barbell Option B

Double kettlebell clean (Complete the below complex for 6 sets )

o 2x Double KB Clean + 4x Double KB Thrusters, try to use same weight as last week

– Rest 1:20 between each set

BB Option C – “Straight Outta On Ramp”

Muscle Clean Complex (Complete the below complex for 3-4 rounds)

o 3x Muscle Clean + 3x Front Squat + 1x Strict Press

All Groups

Bulgarian split squats (Complete the below circuit for 3 Rounds )

o 5x Bulgarian Squat (each leg) @ 30% 1RM Back Squat

o 10x Step Ups w/ light, or no weight (each leg)

o Rest 1:30 between each set

NOTE; can use DB’s for Bulgarian Split Squats

Gymnastics

3 rounds:

Dips x 8-12

Hanging leg raise negatives 3-5 (knee raise, extend legs, slow eccentric)

Conditioning

Metcon (Time)

RxPlus:

For time: 25-15-10-15-25

Double kettlebell thrusters 1.5/1

Ring Push-ups

Rx:

For time: 25-15-10-15-25

Double kettlebell thrusters 1/.75

Push-ups

Fitness:

For time: 25-15-10-15-25

Double kettlebell thrusters .75/.5

Push-ups

Scale Push-ups as needed (Box or rings)

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