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Monday 042417

CrossFit Buffalo – CrossFit

Warm-up

Warm-up (No Measure)

Jog 400 meters

2 rounds:

Samson stretch x 10 steps

Inchworms x 5

Muscle clean x 10

Goblet squat x 10

2 rounds:

Side crunches x 10 each side (hold side plank. Drop hips towards ground then raise as high as possible.)

Hollow hold x 30 secs

Barbell Option A

Power Clean (3 sets of 3-5, all reps from Fl, rest 1:20 )

Barbell Option B

Double kettlebell clean (4 heavy sets of 4-6 )

BB Option C – “Straight Outta On Ramp”

Clean complex (1x Muscle Clean + 1x Pwr Clean + 3x Strict Press)

All Groups

Front Squat (3 Rounds)

8x Front Squat @ 65% 1RM

10x Step Ups w/ weight slightly heavier than last week

Rest 1:40 between each set

Gymnastics

Warm-up (No Measure)

3 rounds

Eccentric dips x 3-5 (Press out if possible otherwise jump back to support)

Strict Hanging knee raises x 8-12 (pause at top of each rep)

Conditioning

Metcon (AMRAP – Reps)

12 minutes:

Max Reps Power clean

Run 1 mile

RxPlus- 105% BW

Rx-95% BW

Fitness-85% BW or manageable weight
Rules- In a 12 minute window you must perform as many power cleans as possible BEFORE going out on the mile run. You decide when you leave for the run but the run MUST be completed under the time cap for your cleans to count for the score. For example, if you make it back from the run at 11:30, that is your workout complete, score is the number of power cleans you did. If you make it back on 12:10, your score is ZERO. Play it safe or gamble.

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