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Monday 050117

CrossFit Buffalo – CrossFit


2 rounds:

Elbow to instep x 10 steps

Kettlebell snatch x 8 each arm

High lateral step ups x 5 each leg

Muscle clean x 8

3 rounds:

One-arm plank x 20 secs per arm

Barbell Option A

Power Clean Complex (4 challenging sets of the following, Fl, Bk)

o 2x Power Clean + 2x Front Squat, 4 challenging sets, all reps from Fl, BK, rest 1:00 between each set

Barbell Option B

Double kettlebell clean (4 challenging sets of the following)

o 3x Double KB Clean + 3x Double KB Front Squat w/ :03s pause in bottom

BB Option C – “Straight Outta On Ramp”

Muscle Clean (complete 3-4 challenging sets of the following)

o 5x Muscle Clean + 5x Front Squat + 5x Strict Press, 3-4 challenging sets

All Groups

Bulgarian split squats (Complete 3 Rounds of the following)

o 5x Bulgarian Split Squat @ 32-35% 1RM Back Squat

o 12x Step Ups (no weight) each leg

o Rest 1:15 between each set


3 rounds

Med ball push-ups x 10-15

Scapular depressions x 15-20


Metcon (AMRAP – Reps)

Double tabata:

8 minutes

Kettlebell snatch right arm

Kettlebell snatch left arm


Rx: 1/.75

Fitness: .75/.5

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